Sun, Jan 25, 2015

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“Grace”

30 Clean and Jerks for time 135/95

Posted in General

Sat, Jan 24, 2015

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Teams of 2:

2 RFT:

200 Double Unders

50 OHS 135/95

50 Pullups

Row 2k or  Run  1 Mile

Posted in General

Fri, Jan 23, 2015

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Strength:

Front Squat 5×5 @ 80%

Bench Press 4×6

Hollow Pullups 2-2-2-1-1

Conditioning:

EMOM 10:

ODD: 15 Wallball

Even: 10 Pullups

Posted in General

Thur, Jan 22, 2015

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Strength:

Snatch Skills

Snatch Grip Push Press 5×3

Conditioning:

21-18-15-9-6-3

Power Snatch

Burpee Over Bar

Posted in General

Wed, Jan 21, 2015

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Conditioning:

5 RFT:

10 Thrusters

10 Pullups

10 Burpees

-rest 90 sec between rounds

Strength:

Hollow Pullups 2-2-2-1-1

Midline Stability:

5 rounds

A) Plank 60 Sec

B)20 Good Mornings with bar

Posted in General

Tue, Jan 20, 2015

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Strength:

Back Squat 5×5 @ 80%

Conditioning:

AMRAP 12:

3 Clean and Jerks 135/95

5 Pullups

10 Push ups

15 Squats

Posted in General

Mon, Jan 19, 2015

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Conditioning:

21-15-9

Deadlift 225/155

Box Jump

Strength:

Push Press to heavy double – 1 miss

Hollow Pullups 2-2-2-1-1

Posted in General

Sun, Jan 18, 2015

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Conditioning:

AMRAP 12:

6 Goblet Squats

6 KB Swings

6 KB DL

-rest 10 seconds after every round (treat as a KB Complex – should be unbroken)

Strength:

Snatch Grip Push Press 5×3

Posted in General

Sat, Jan 17, 2015

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All participants should be here by 10:00 to warmup. You will receive your team assignment then. First event will kick off at 10:30. We expect to finish at 12:30.

Posted in General

Fri, Jan 16, 2015

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Strength:

Front Squats 6×6 @ 75%

Hollow Pullups 2-2-1-1-1

Skills:

150 Double Unders for time

Midline Stability:

5 rounds:

A) 15 Back Extensions

B) 15 V-up Situps

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
7:15 AM
9:30 AM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Saturday & Sunday 10:00 AM

Competitors Class

Monday - Friday
7:30 PM
CrossFit Journal: The Performance-Based Lifestyle Resource