Thur, Mar 5, 2015

IMG_1697

Strength:

Find 1 RM Front Squat

Conditioning:

AMRAP 20:

30 T2B

30 Box Jump Overs

30 Deadlift 185/125 

30 HSPU

Posted in General

Wed, Mar 4, 2015

IMG_1488

Strength:

Hollow Pullups 3-3-3-3-2

Conditioning:

25 Shoulder to Overhead 115/70

5 Muscle Ups

20 Shoulder to Overhead

4 Muscle Ups

15 Shoulder to Overhead

3 Muscle Ups

10 Shoulder to Overhead

2 Muscle Ups

5 Shoulder to Overhead

1 Muscle Up

Posted in General

Tue, Mar 3, 2015

IMG_1910simplebw

Strength:

Find 1 RM Back Squat

EMOM 16:

ODD: 3 TnG Power Cleans + 16 Lateral Jumps over Bar AHAP

EVEN: 30 Sec Max Effort HSPU

 

Posted in General

Mon, Mar 2, 2015

IMG_1769simplebw

Strength:

Bench Press 4×8

Hollow Pullups 3-3-3-3-2

Conditioning:

21-15-9

Power Snatch  95/65

OHS

Posted in General

Sun, Mar 1, 2015

“Grace”

30 Clean and Jerks 135/95

 

or

OPEN 15.1

Posted in General

Sat, Feb 27, 2015

IMG_1931simple

OPEN 15.1

Posted in General

Fri, Feb 27, 2015

IMG_1877simplebw 

 OPEN 15.1 Prep 

Hip Mobility – 10 mins

Cleans

Shoulder mobility – 10 mins

Jerk Dips

Or

Strength:

Hollow Pullups 3-3-3-2-2 

Conditioning:

AMRAP 10:

1, 2, 3…

Front Squat 115/85

Box Jump

Posted in General

Thur, Feb 26, 2015

gill pic

Conditioning:

AMRAP 10:

15 Snatch 75/55

30 Double Unders

 

4x250m Row -rest 1:1

Posted in General

Wed, Feb 25, 2015

IMG_1867simplebw

Conditioning:

4x500m Row -  Rest 3 mins

Strength:

OHS – Work to heavy double –2 misses

Hollow Pullups 3-3-3-2-2

Skills:

150 Double Unders for Time – 10 min cap

 

Posted in General

Tue, Feb, 24, 2015

IMG_9851

Strength:

Back Squat 4×4 @ 65%

Conditioning:

AMRAP 10:

6 Deadlift 115/75

9 Shoulder to Overhead

12 Box Jumps

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