Fri, May 22, 2015

Strength:

Front Squat to heavy Double 2-misses

Conditioning:

AMRAP 9:

5 Deadlift 275/185

30 Lateral Jumps

21 Pushups

Posted in General

Thur, May 21, 2015

Strength:

1 Clean + 1 Push Jerk + 1 Split jerk – Work to max -2 misses

Conditioning:

3 RFT:

50 Double Unders

50 Squats

400m run

Posted in General

Wed, May 20, 2015

Skills:

Muscle Up wave – 10 mins

-EMOM a set of UB MU starting at 1 –add 1 every minute and when you fail restart at 1

Strength:

Strict Press 3×5

Conditioning:

AMRAP 9:

10 Push Press 115/75

10 Front Squats

10 Burpees over the Bar

Posted in General

Tue, May 19, 2015

Strength:

Power Clean + Push Jerk – quickly work to heavy single – 1 miss

Back Squat to heavy Double

Conditioning:

AMRAP 12:

15 Situps

12 Pushups

9 Strict Pullups

Posted in General

Mon, May 18, 2015

Strength:

Working very Quickly 4 x1 ( 1 snatch balance + 2 OHS) – light and fast

Snatch 5×2 @ 70%+

Conditioning:

3RFT:

400m run

20 Pullups

10 Burpees

Posted in General

Sun, May 17, 2015

“McClusky”

3 RFT:

9 Muscle Ups

15 Burpee pullups

21 Pullups

800m run

Posted in General

Sat, May 16, 2015

There will be an as scheduled class at 10am and the gym will close at 11:30 so that anyone not competing at CrossFit New Windsor’s Bro’s and Doe’s can come and cheer on CFNH TEAMS. 

Mel/Frank

Sara H/Victor

Sara E/Alex

Kelly/Pasquale

Claire/Chuck

Barb/Ben

Jeanie/Bobby

Allie/Mark
GOOD LUCK EVERYONE! -Mike

Teams of 3:

10 RFT:

10 Front Squat 185/125

20 C2B Pullups

30 Deadlifts

-1 athlete must be running a 200m continuously

Posted in General

Fri, May 15, 2015

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Happy Birthday Sara!!!

Strength – in 20 mins find:

1 RM Power Snatch -2 misses

1 RM Power Clean -1 miss

Hollow Pullups 5-5-5-5-4

Conditioning:

Run 800m

28 KB Swings

28 Strict Pullups

28 C & J 145/105

28 Strict Pullups(If at 26:00 you’re not out the door–RUN)

Run 800m

Posted in General

Thur, May 14, 2015

Strength:

Press from split 5×5

EMOM 10: 2 jerks from floor

Conditioning:

row 4x500m @ 90/90/95/100% rest 2 mins

Posted in General

Wed, May 13, 2015

Strength:

Continuous 15min clock:

EMOM 6: 2 Cleans + 2 jerks

EMOM 4: 2 Cleans + 1 Jerk

EMOM 5: 1 Clean and Jerk

Conditioning:

AMRAP 10:

5, 10, 15, 20, 25…

AKB Swings 53/35

Burpees

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