Thur, Aug 28, 2014

Conditioning:

with a running clock at 0:00:

12-9-6

Front Squat 185/105

HSPU

at 10:00:

21-15-9

Wallball 20/14

t2b

at 21:00:

AMRAP 9:

30 Double Unders

5 Burpees

Posted in General

Wed, Aug 27, 2014

Strength:

Front Squat 50×10, 75x, 80×6, 85×4, 90×2, 100×1

Hollow Pullups 2-2-2-1-1

Conditioning:

Row 6x250m -rest 1:1

Posted in General

Tue, Aug 26, 2014

Strength:

Find 10RM Shoulder to Overhead

Conditioning:

EMOM 12:

4 Deadlift + 12 Lateral Jumps over bar -increase load to AHAP

Posted in General

Mon, Aug 25, 2014

Strength:

Back Squat 50×10, 75×8, 80×6, 85×4, 90×2, 100×2-12

Hollow Pullups 2-2-2-1-1

Midline Stability:

40 Walking Lunges w/ plate overhead

40 Vups

40 Hollow Rocks

40 Walking Lunges w/ plate overhead

50 Russian twist with medball

Posted in General

Sat, Aug 23, 2014

“McClusky”

3RFT:

9 Muscle Ups

15 Burpee Pullups

21 Pullups

800m Run

Posted in General

Fri, Aug 22, 2014

Strength:

Power Clean 5×2

Back Squat 5×3 @ 80% of clean

Hollow Pullups 2-2-1-1-1

Conditioning:

AMRAP 12:

9 T2B

12 Push Press 115/75

15 Box Jumps

Posted in General

Thur, Aug 21, 2014

Strength:

Bench Press 5×8

Conditioning:

1 mile run -rest 2:1 (work:rest….rest 1/2 as long as it take to complete mile)

800m run -rest 2:1

400m Run

Posted in General

Wed, Aug 20, 2014

Strength:

Front Squat 50×10, 65×6,  75×6, 85×4

Hollow Pullups 2-2-1-1-1

Conditioning:

Row 4x500m rest 1:1 x 2, 2:1 x 2

Posted in General

Tue, Aug 19, 2014

Strength:

EMOM 20: 1 Snatch + 1 OHS

Conditioning:

21-15-9

Deadlift 225/155

Burpees over the bar

Posted in General

Mon, Aug 18, 2014

Strength:

Back Squat 50×10, 65×6, 75×6, 85×4 Deload Week

Hollow Pullups 2-2-1-1-1

Conditioning:

4RFT:

400m run

21 Pushups

15 Box Jumps

9 Pullups

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
CrossFit Journal: The Performance-Based Lifestyle Resource