Fri, Oct 31, 2014

Strength:

Hollow Pullups 4-4-3-3-3

Conditioning:

With a running clock at 0:00-9:59

21-15-9

Thrusters 95/65

Pullups

10:00-19:59

21-15-9

Push Press 95/65

Back Squat

20:00-29:59

3 Rounds:

30 Step Ups 24/20

30 Push Ups

30 Ring Rows

Posted in General

Thur, Oct 30, 2014

Strength:

1 Power Clean + 1 Front Squat + 1 Hang Clean + 1 Push Press x6 sets – work to max

Conditioning:

3x500m Row Rest 1:1

Posted in General

Wed, Oct 29, 2014

Strength:

Bench Press 5×5

OHS – work to Heavy Single 1 miss

Deadlift 5×5

Hollow Pullups 4-4-3-3-3

Posted in General

Tue, Oct 28, 2014

Conditioning:

50 Wallballs

40 Pullups

30 Burpees

20 T2B

10 Muscle Ups ( scale with C2B or more pullups/ring rows)

Strength:

Front Squat 8×3 -working  @ 70-90%

Posted in General

Mon, Oct 27, 2014

Strength:

1 Snatch + 1 Hang Snatch + 1 OHS.  Work to max – 2 misses

3 sets @ 10lbs less than max

Hollow Pullups 4-4-3-3-3

Conditioning:

AMRAP 14:

8 Power Cleans 135/95

16 Burpees

32 Double Unders

Posted in General

Sun, Oct 26, 2014

Strength:

Find 1 RM Strict Press

3×10 @ 60% of 1RM

 

Conditioning:

EMOM 12: 10 Hand Release Push ups + 5 Box Jump Overs

Posted in General

Sat, Oct 25, 2014

Teams of 3: – Pet Rock

200 KB Swings – KB is the pet rock.  It cannot touch the floor

150 Double Unders

100 Box Jumps

50 Clean and Jerks 135/95

25 OHS

Posted in General

Fri, Oct 24, 2014

Strength:

Work to Max Thruster ( from rack )

3×10 Strict Press, roughly 60%

Hollow Pullups 4-3-3-3-3

Conditioning:

5 RFT:

5 Deadlift 275/185

10 Burpees

Posted in General

Thur, Oct 23, 2014

Conditioning:

“Chelsea”

EMOM 30: 1 round of Cindy

5 Pullups

10 Pushups

15 Squats

 

Posted in General

Wed, Oct 22, 2014

Strength:

Hollow Pullups 4-3-3-3-3

Conditioning:

AMRAP 20:

15 Box Jumps

12 Push Press

9 T2B

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 10:00 AM

Competitors Class

Monday - Friday
7:30 PM

Boot Camp


9:00 AM
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