Saturday Schedule Reminder: Barbells for Boobs is starting at 9am! There will be no other classes held this Saturday. 100% of net proceeds collected from this fundraising event will support BARBELLS FOR BOOBS, a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. So far, we have raised $620, which is awesome! This covers the cost of about 8 mammograms! I know though that we can do better than that. There is no minimum donation, so skip that one Starbucks cup of coffee, come over and do the workout! Register and donate via this page or bring cash. We will donate on your behalf.

The workout is "Amazing Grace". In this workout, participants perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the fundraiser, all participants may modify the weight used in order to accommodate their physical abilities.

The same evening, starting at 6pm we are going to relax and have fun at our Halloween Party!!! Here are some details:

1. Dress up! Best costume wins dinner for two at Testaccio - great Italian restaurant in LIC
2. Bring friends - the more the merrier! They don't have to CrossFit but they have to wear a costume!
3. Games! Your one and only opportunity to go to town with chalk as we guess whose CrossFitter's dead body is outlined on our pristine black floor. Play Battle of the Balloons, Candy Relay Race, Apple Bobbing and more!
4. Food and drinks - bring drinks and some snacks! Caveman gourmet will be provided by CFLIC. We still need a volunteer to be the "master" mixologist.
5. Live Music! Jason Perrone and his band are playing!!!
6. Fog, lights, spooky decorations and some dancing! Ditch your OLY shoes, bring your dancing shoes! Dancing lesson courtesy of coach Olga. You don't need a partner and it will be an All Levels class!

6pm Saturday! RSVP at our event page on facebook here.

WOD
A. Kettlebell Snatch Test
10 Minute test used by the Secret Service in it's selection process. Complete as many KB Snatches in 10 minutes as possible:
- Men use 24kg, Women use 16kg.
- KB may be switched H2H as many times as desired to give the other arm a rest.
- KB may be rested on the ground if needed, but must be in motion at the 10 minute mark.
- World Record for this event is 275 Snatches, 200 is a desirable score and something to shoot for.
Note: the record above may be old, but the 200 indeed is a good number to shoot for.

B. 8 rounds of:
Row 45 seconds
Rest 3 minutes

Record average wattage for every round

Shane, Kettlebell Snatches

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A. Bench Press, find your 1RM in 15min

B. Volkswagen
21-15-9 reps of:
Body Weight Bench Presses
Pull-ups

L1-L2: 3/4 bw or scale load accordingly, if no pull-ups -> do Jumping Pull-ups, no bands today

Tim, Overhead Squat

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Halloween Party is coming up this Saturday, at 6pm!!! Here are some details:

1. Dress up! Best costume wins dinner for two at Testaccio - great Italian restaurant in LIC
2. Bring friends - the more the merrier! They don't have to CrossFit but they have to wear a costume!
3. Games! Your one and only opportunity to go to town with chalk as we guess whose CrossFitter's dead body is outlined on our pristine black floor. Play Battle of the Balloons, Candy Relay Race, Apple Bobbing and more!
4. Food and drinks - bring drinks and some snacks! Caveman gourmet will be provided by CFLIC. Who wants to volunteer to be a mixologist?
5. Music! Jason Perrone and his band are playing!!!
6. Fog, lights, spooky decorations and some dancing! Ditch your OLY shoes, bring your dancing shoes! Dancing lesson courtesy of coach Olga. You don't need a partner and it will be an All Levels class!

6pm Saturday! RSVP at our event page on facebook here.

WOD: "Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

1. Wall-ball (Reps)
2. Sumo deadlift high pull (Reps)
3. Box Jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congrats to Mark! One more Muscle-Upper in the house!

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A. Shoulder Press 3-3-3-3-3
L1: 5x5

B. Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Announcement: We are super excited to finally start our new Barbell Club classes next week. The classes will run from 6pm until 7:30pm and will concentrate on Powerlifting on Mondays, Wednesdays and Fridays and Weightlifting (Olympic lifting) on Tuesdays and Thursdays. These classes are open to any member and can be used as a regular class, part of your membership plan, same as our Wednesday 6:30pm Gymnastics class. For example, if you have a 3/week plan, you can come to one Powerlifting, one Weightlifting and one regular CrossFit class, or one Gymnastics and two CrossFit classes or any combination of the above. Unlimited members can attend any number of classes (obviously with adequate recovery time.) The spots in the Barbell Club classes will be open on the first come first serve basis, just like our regular CrossFit classes. Let's lift!

Nina, Thrusters

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A. Back Squat (low bar), find your 1RM
L1: 5x5

B. 3-4 rounds NFT of:
Muscle Up @52X2, 2-4 reps
Weighted Hip Extension @31X1, 6-8 reps

L1: Muscle-up row, 4-6 reps, Hip extension
L2: MU with band

Reminder: this coming Saturday, October 27th we are doing the charity event Barbells for Boobs, starting at 9am. Join us in our 3rd year of supporting this great cause! The same day at 6pm we are having a Halloween Party at the box. Fog, lights, costumes, dancing, tricks and treats! Win prizes for the best costume and various Halloween games! Please RSVP to our Facebook events (B4B and Halloween Party) or via email. Bring your friends and family! See you there!

Ben, practicing Clean & Jerk

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Advanced Level - 10am: As a general guideline, you have to have at least 80% of Level 2 Skills and some Level 3 Skills to participate in this class. The Levels document is here.

Open Floor - 11am: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please sign into the class as you come in using the laptop by the entrance.

Note: We changed some evening class levels from "intermediate/advanced" to "all levels". Current schedule is here

Sara, rope climb

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Introducing "Pain It Forward!"

We have always offered a pricing structure with no specials or promotions, but I’ve noticed certain affiliates offering Groupon-style deals. We don’t want you to subsidize training some newbie, but maybe some kind of promotion would be fun. So here is the only Special that you will ever get at CrossFit Long Island City: we’ll charge you more! Seriously! We call it Pain It Forward and here’s how it works:

For one month’s Unlimited membership we’ll charge you (or your friends) 300 dollars!!!, $75 more than our normal price. But if you show up to at least five classes a week for a month, you get back 125 smackers plus one personal one-on-one training session! Winning you $250 in cash and prizes. Those who will be out of town any days of the month are required to send us proof of having completed a workout at any other CrossFit box - a photo of you in front of the whiteboard of that CrossFit affiliate with your name and workout results posted on the board.

Are you willing to bet $75 on your own health? Sign up here or email info@crossfitlic.com to pause your current plan and switch to Pain It Forward!

WOD 
Angie
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

L1: Half Angie
For Time:
50 Pull-ups
50 Push-ups
50 ABMAT Sit-ups
50 Air Squats

Paul, practicing Power Cleans

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A. Overhead Squat 1-1-1-1-1-1-1

B. 4 rounds NFT of:
TGUP, 4-6 reps each hand without resting the bell on the floor, rest 30 sec
Toes-to-bar on the stall bars @30X0, 4-6 reps, rest 30 sec

Reminder: Saturday, October 27th we are doing the charity event Barbells for Boobs, starting at 9am. Join us in our 3rd year of supporting this great cause! The same day at 6pm we are having a Halloween Party at the box. Fog, lights, costumes, dancing, tricks and treats! Win prizes for the best costume and various Halloween games! Please RSVP to our Facebook events (B4B and Halloween Party) or via email. Bring your friends and family! See you there!

Kaleena, working on the rope climb

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A. For QUALITY: Practice Freestanding Handstand, Handstand walk

B. 3 rounds for time of:
10 Thrusters 95 lbs
20 Pistols
40 Double Unders

Marty, working on the Clean

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WOD: White
5 rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Reminder: Saturday, October 27th we are doing the charity event Barbells for Boobs, starting at 9am. Join us in our 3rd year of supporting this great cause! The same day at 6pm we are having a Halloween Party at the box. Fog, lights, costumes, dancing, tricks and treats! Win prizes for the best costume and various Halloween games! Please RSVP to our Facebook events (B4B and Halloween Party) or via email. Bring your friends and family! See you there!

Nicole, Kettlebell Swing

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