Sunday, October 6, 2013

Posted on: October 5th, 2013 by Vadim

 

Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

Yun, clean technique influenced by Kelly Star (not for fun, but out of necessity.)
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Saturday, October 5, 2013

Posted on: October 4th, 2013 by Vadim

 

SAVE A PAIR. SAVE A LIFE.
We are hosting the Barbells for Boobs fundraiser this year on October 26th at the LIC Flea & Food. This is our 4th year of hosting this amazing event! Our individual team members have combined digital forces to create our awesome fundraising team. Together we will raise more money for Barbells for Boobs than we ever could alone!

 

Barbells for Boobs is a non-profit breast cancer organization whose mission is to provide funding through the MAMMOGRAMS IN ACTION ® GRANT PROGRAM for qualified low-income men and women who need screening and/or diagnostic procedures in the detection of breast cancer.

 

For more information about the event, to donate and sign up to reserve your spot in one of the heats, check our event page here.

 

WOD: "Isabel"
Snatch, 30 reps for time, 135#/95#

 

Remember the day?! Let's do it again!
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Friday, October 4, 2013

Posted on: October 3rd, 2013 by Vadim

 

Every 2 min for 8 rounds:
A. Hang power clean 3 reps
+
2 rounds for time:
30 handstand push-ups
10 power cleans @90% 1RM

 

Hardik, front squat!
IMG_7675

Thursday, October 3, 2013

Posted on: October 2nd, 2013 by Vadim

 

Every 5 min for 4 rounds:
A1. Front squat @30X1, 2-3 reps
A2. DB Powell raise @3010, 6-8 reps
+
8 sets:
30 sec amrap double unders
rest 30 sec
+
p1-p5 for 5 sets:
p1 - 125m row
p2, p3, p4, p5 - rests

 

Just hanging...
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Wednesday, October 2, 2013

Posted on: October 2nd, 2013 by Vadim

 

Gymnastics classes: We are excited to announce that starting tonight our gymnastics classes are back by popular demand. Our in-house gymnastics coach, Olympian, Former National Champion and now also one of the head coaches for CrossFit Gymnastics David Durante will lead the classes on Wednesdays at 6:30pm. We are charging for gymnastics classes separately this time around though. If you've never tried training with Dave - your first group gymnastics class is free. For other classes your can get a single drop-in while reserving your spot here or a 10-class card here. We hope to see you in class!

 

Food for thought: Muscle Building and Carbs, by Mark Sisson. Thoughts? Post them to comments.

 

Every 5 min for 4 rounds:
A1. Deadlift @2110, 6-8 reps
A2. Weighted dip @30X1, 5-6 reps
+
For time:
30-20-10
kettlebell swings
hand release push-ups

 

Hiking crew last weekend!
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Tuesday, October 1, 2013

Posted on: October 1st, 2013 by Vadim 1 Comment

 

Every 3 min for 4 rounds:
A. Back squat @30X1, 6-8 reps
+
3 rounds for time:
20 wall balls
15 burpees
10 chest to bar pull-ups

 

Mat V., Clean
IMG_7704

Monday, September 30, 2013

Posted on: September 30th, 2013 by Vadim

 

We are excited to announce that starting this week our gymnastics classes are back by popular demand. Our in-house gymnastics coach, Olympian, Former National Champion and now also one of the head coaches for CrossFit Gymnastics David Durante will lead the classes on Wednesdays at 6:30pm. We are charging for gymnastics classes separately this time around though. If you've never tried training with Dave - your first group gymnastics class is free. For other classes your can get a single drop-in while reserving your spot here or a 10-class card here. We hope to see you in class!

 

Every 5 min for 5 rounds:
A1. Close Grip Bench Press @20X1, 2-3 reps
A2. DB elbowing row @2110, 6-8 reps
+
For time:
500m row
10 double unders
400m row
20 double unders
300m row
30 double unders
200m row
40 double unders
100m row
50 double unders

 

Sunday, September 29, 2013

Posted on: September 29th, 2013 by Vadim

 

Team "Linda"

10-1 rep-rounds for time of:
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

 

IMG_7615

Saturday, September 28, 2013

Posted on: September 28th, 2013 by Vadim

 

HIKING!!! Departure from the box at 8a. For those joining us in NJ, destination is Greenwood Lake Marina - 538 Lakeside Rd, Hewitt, NJ 07421.

 

There is a 10am class for those not able to join us for a hike today.

 

Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

greenwood-lake

Friday, September 27, 2013

Posted on: September 26th, 2013 by Vadim

 

Every 4 min for 4 rounds:
A1. Overhead Squat @3211, 1 rep (ascending weight)
A2. Weighted pull-up @21X1, 2-3 reps
+
20 min amrap:
run 400m
row 500m
50m bear crawl

 

Yll, weighted dips. 115 pounds on the belt!
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