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Welcome Patrick to our family!

Welcome our newest member Patrick, who just recently graduated to classes with Rixa in Tumultu (FGB).

A. Bench Press 3-3-3-3-3

B. 4 rounds, for time:
15 box jumps, 24/20”
10 dumbbell push press, 40/25#s
10 burpees

Barbells for Boobs

Barbells for Boobs! Save a PAIR.

Julia with some load overhead

Barbells for Boobs is tomorrow, Sunday, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

… and a Pumpkin picking trip right after Barbells for Boobs! Get in touch with Julia (photo above), if you are interested.

7 rounds for time
5 snatches, 115/85#
10 burpees jump over the bar

Olga, low bar squats

Barbells for Boobs is this coming Sunday, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

A. medball run, 20/14#, 400m

B. amrap 20 min
medball run, 200m
wallballs, 12 reps
medball clean, 12 reps

Bill, squats!

Reminder: Tonight at 7:30pm is our Nutrition Workshop for the Challenge. For those who can’t make it tonight, there will be another session on Saturday at at 11am.

Barbells for Boobs is this coming Sunday, October 19th, at 10am. Do you LOVE boobs? Sign up and SAVE A PAIR.

A. Deadlift, find your 1RM

B. 3 rounds
box jump, 30”/24”, 10 reps
deadlift, about 75% of 1RM, 10 reps

Back Bends, anyone? This one is Allie-approved!

A. Tabata Squats. Focus on virtuosity. Week 8

B. 4 rounds for time
7 thrusters, 135#/95#
14 knees-to-elbows
21 wallballs

Finish with: Back Bend (& Back Limber or Back Walkover)

Jamie, practicing putting some load overhead!

A. Shoulder Press 5×5

B. Death by 10m
With a continuous running clock, run 10m the first minute, 10m forward and 10m backward the second minute, 10m forward and 10m backward and 10m forward the third minute… continuing until you cannot get all the meters done in the allotted minute.

Columbus Day – we did a quick poll and based on the results are going to have only two classes in the evening – 5:30pm and 6:30pm. All the morning and day classes are on as usual. See you at the gym!

Barbells for Boobs – next Sunday, October 19th. Do you LOVE boobs? Sign up and SAVE A PAIR.

Our next nutrition challenge is starting Monday, October 20th. 5 weeks in duration. Ending the weekend before Thanksgiving. Special before and after multiple workouts/tests and Nutrition Workshops. Before Workouts/Tests – Sat, Oct 16th at 8:30pm or Sat, Oct 18th at 10am. Nutrition Workshops – Thu, Oct 16th at 7:30pm and Sat, Oct 18th at 11am
Before and after photos. Daily Facebook group posts and online spreadsheet food log for fine tuning. Winners get Personal Training with the coach of your choice. $40 registration. Register here.

Halloween Party – Friday 31st

Every 5 min for 6 rounds:
A1. Squat Snatch 3 reps
A2. Low bar back squat 2-4 reps

B. GH Raises, 3 sets of 6-8 reps

There is one Open Hour at 8am today in LIC for those who can’t make it to NJ. At 9am we are taking off to Northvale, NJ, to our new gym. We are going to be doing the last week Team Series workouts, possibly go-carting, hiking the Palisades, or just relaxing and sipping coffee (or some other adult beverages.) Join us, bring your friends and family! There are several cars taking off from LIC early in the morning. Squeeze in!

Barbells for Boobs – Sunday, October 19th. Do you LOVE boobs? Sign up and SAVE A PAIR.

Our next nutrition challenge is starting Monday, October 20th. 5 weeks in duration. Ending the weekend before Thanksgiving. Special before and after multiple workouts/tests and Nutrition Workshops. Before Workouts/Tests – Sat, Oct 16th at 8:30pm or Sat, Oct 18th at 10am. Nutrition Workshops – Thu, Oct 16th at 7:30pm and Sat, Oct 18th at 11am
Before and after photos. Daily Facebook group posts and online spreadsheet food log for fine tuning. Winners get Personal Training with the coach of your choice. $40 registration. Register here.

Halloween Party – Friday 31st

A. CrossFit Team Series Event 10
2 x Max reps chest-to-bar pull-ups

B. CrossFit Team Series Event 9
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

Running, anyone?

Reminder: tomorrow October 12th we are going to have a party in NJ, at our new gym. We are going to be working out (last week Team Series workouts), quite possibly go-carting, hiking the Palisades, or just barbecuing and relaxing in between. Join us, bring your friends and family! There are several cars taking off from LIC early in the morning. Check if there is still room in those.

Also, we are doing Barbells for Boobs this year next Sunday, October 19th. Do you LOVE boobs? Sign up and SAVE A PAIR.

Today we are doing the CrossFit Team Series Event 11:

Rx’d Division
For time:
100 double-unders each, as a relay
100 front squats total, 115 / 75 lb.
100 push presses total, 115 / 75 lb.
75 double-unders each, as a relay
75 front squats total, 115 / 75 lb.
75 push presses total, 115 / 75 lb.
50 double-unders each, as a relay
50 front squats total, 115 / 75 lb.
50 push presses total, 115 / 75 lb.

for Scaled and Masters divisions and more details check the Team Series page here.


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