Sat, July 26, 2014

“Manion”

7 RFT:

400m Run

29 Back Squats 135/95

Posted in General

Fri, July 25, 2014

Strength:

Bench Press 1-1-1-1-1 with 2 sec pause @ bottom

3×10 #65% of heaviest single

Back Squat 3×10 @ 60% of Clean

 

Conditioning:

Death by Burpees

EMOM for as long as possible:

1, 2, 3, 4, 5….

Posted in General

Thur, July 24, 2014

Strength:

5×5 Bent Over Rows

 

Conditioning:

1 mile run

200 Double Unders

2k Row

Posted in General

Wed, July 23, 2014

Strength:

Front Squat 50/55/60/70 x 10

Hollow Pullups 5-5-5-5-4

Conditioning:

3RFT:

10 OHS 135/95

20 Push Ups

30 Situps

Posted in General

Tue, July 22, 2014

“Happy Birthday Sara Hotop!”

Strength:

Find 10RM Push Press

Conditioning:

EMOM 14:

1, 2, 3, 4, 5…..TnG Power Clean

Touch and Go Power Clean Wave for 14 mins.  If you fail go back to 1

-Rest 3 mins -
EMOM 7:
22 second plank +7 Box jumps @ 24″

Posted in General

Mon, July 21, 2014

Strength:

Deload Week:

1a. Back Squat 50/55/60/70 x 10

1b. Hollow Pullups 5-5-5-5-4

Midline Stability:

2 rounds not for time.  rest 4 mins between rounds

40 V-up situps

30 Hollow Rocks

40 situps

 

 

 

Posted in General

Sat, July 19, 2014

“Chosen Few, The Nine”

9RFT:

9 Dips

9 Power Snatch 95/65

9Pullups

9OHS

9HSPU

9Power Clean

9T2B

9Shoulder to Overhead

9Burpees

Posted in General

Fri, July 18, 2014

Happy Birthday Coach Victor!!!!

Strength:

1. Strict Press 3×10 @ 60%

2. Back Squat 3×8 @ 70% of Clean Max

Hollow Pullups 5-5-5-4-4

Conditioning:

4RFT:

7 Power Snatch 155/100

18 Burpee Box Jumps

29 Double Unders

Posted in General

Thur, July 17, 2014

3RFT:

400m Run

15 Ring Dips

5 Power Cleans 155/105

Posted in General

Wed, July 16, 2014

Strength:

Front Squat 50×10, 55/60/70/77/80×8

Hollow Pullups 5-5-5-4-4

Conditioning:

21-15-9

Burpee Box Jump

Strict Pullup

Posted in General

Gym Info

Phone

845-606-2085

Location

6 Bates Gates Rd,
New Hampton, NY 10958

Open Gym

Monday - Friday
10:30 AM - 3:00 PM

CrossFit Classes

Monday - Friday
5:30 AM
7:30 AM
9:30 AM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Saturday 10:00 AM

Competitors Class

Monday - Friday
7:30 PM

Boot Camp


9:00 AM
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