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Chan, double-unders!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Every 5 min for 5 rounds:
A1. back squat @33X2; 2-3 reps
A2. weighted supinated pull-up @21X1; 1-2 reps

B. for time:
begin with 100 double-unders
-then-
5 rounds of:
10 pull-ups
15 sit-ups
20 overhead walking lunges, 45/25#
-then-
finish with 100 double-unders

Bojana, FGB!

Please welcome our newest member Bojana, who graduated into classes last week!

A. Tabata Squats. Focus on virtuosity. Week 6

B. Every 30 secs for 4 mins: 4 x TnG Clean & Jerks, pick load
rest 4 minutes
C. Every 20 secs for 4 mins: 2 x TnG Clean & Jerks, pick load
total load – about 133% of last week
workload per min – 100% of last week

D. amrap 7 min
3 Deadlifts, 315/205#
5 Strict HSPUs

Morgan, FGB

Please welcome our newest member Morgan, who graduated into classes on Saturday! Let the fun begin!

A. 15-rep Max OHS

B. 500m arms and body only, max effort

rest

C. 500m legs and body only, max effort

rest

D. 500m, max effort

Stretching Class!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Today is our regular 10am Make-up class! Pick the training day from the last week that you missed and do it, or pick a skill that is your weakness and work on it!

There is a stretching class today at 11am led by Becky, with the focus on the “top half”: upper back, shoulders, neck, arms, wrist.

Happy Birthday, Mat V. and Andrew N.!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Also, tonight at 7:30pm we are opening the erg-movie night season! Don’t miss out.

Today’s workout is courtesy of Afro Brutality Sports

Brutality Baseline:
3 Burpees every :15 seconds 15 Rounds
Rest a Minute
5 Hand Release Push-Ups 5 Sit-Ups 5 Air Squats every :30 seconds 15 Rounds
Rest a Minute
4 Clean and Jerks every :15 seconds 15 Rounds 55/75lbs
Rest a minute
5 Power Snatch every :15 seconds 15 Rounds 55/75lbs

3-2-1-GUNS!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Every min for 10 min: hang squat snatch + OHSx2

B. Elizabeth
21-15-9 reps, for time
Clean 135/95#
Ring Dips

`

Danny, back in the summer of 2013!

Happy Birthday, Danny!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Every 5 min for 4 rounds:
A1. Shoulder Press @31X3; 3-4 reps
A2. DB SL RDL @2020; 6-10 reps/leg

B. 3 rounds for time:
10 box jumps, 30/24″
20 kb snatches
30 double-unders

Happy Birthday, Bobbi Jo!

Happy Birthday, Bobbi Jo!

Every 5 min for 5 rounds:
A1. back squat @33X2; 3-4 reps
A2. weighted supinated pull-up @21X1; 2-3 reps

p1-p5
p1 – row 200m max effort
p2-p5 – rests
x4

Rory, ring dips in style!

The following Saturday, October 4th we are doing the Hiking Trip and BBQ at our new gym CrossFit Northvale in NJ. We are very close to Palisades, and hiking up there is beautiful! We will most likely do a workout at the new gym and head out for a hike and a picnic after!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Every min for 15 min:
Hang power snatch from paused below knee, 2 reps

B. Every 30 secs for 3 mins: 4 x TnG Clean & Jerks, pick load
rest 3 minutes
C. Every 20 secs for 3 mins: 2 x TnG Clean & Jerks, pick load
total load – about 78% of last week
workload per min – about 78% of last week

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

A big welcome to our newest members Mark and Shelby who graduated into classes yesterday! Let the fun begin!

Due to popular demand, we are introducing Saturday Movie-Erg Nights! We are starting this Saturday, at 7:30pm. Number of erg seats is limited. Claim yours by commenting to this blog post.

We are doing Event 7 of the Week 2 CrossFit Team Series today.

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Tabata Squats. Focus on virtuosity. Week 5

B. Event 7
Each athlete performs 21-15-9 reps as a relay:
Overhead squats, 115 / 75 lb.
Toes-to-bars

C. p1-p4
p1 – 100m sprint
p2-p4 – rests
x6


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