Monthly Archives: November 2016

Monday 11/14/16

Upcoming Events

Feed the Homeless

November 23rd

(More info to come)

Thanksgiving Schedule

23rd-9am only

24th-Closed

25th-9am only

26th-9am only

Christmas Party

December 10

(More info to come)


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Conditioning

Tabata Air Squats

4 Minutes Max Muscle Ups

Tuesday 11/15/16

Workout of the Day

Conditioning

3 Rounds Slowly

5 Strict Toes To Bar

5 Strict Knees To Elbow

10 Toes To Bar

10 Jefferson Curls

20 Good Mornings

Bonus Workout

(Open Gym)

On the minute X 10 Rounds

3 TNG Power Cleans

(Build to heavy)

Saturday 11/12/16

Workout of the Day

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Conditioning

For Time

1,000m Row

50 Wall Balls

50 Box Jumps

750m Row

35 Wall Balls

35 Box Jumps

500m Row

25 Wall Balls

25 Box Jumps

Friday 11/11/16

Upcoming Events

Running Seminar

November 12th 10am-11am

Feed the Homeless

November 23rd

(More info to come)

Thanksgiving Schedule

23rd-9am only

24th-Closed

25th-9am only

26th-9am only


Conditioning

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings (50/35lbs)

12 Pull Ups

Bonus 

Strength

(To be done at Open Gym)

On The Minute X 10

5 TNG Power Snatches

Thursday 11/10/16

Workout of the Day

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Conditioning

4 Rounds For Quality

50 Unbroken Double Unders

10 Dumbbell Push Press (Right Arm)

10 Dumbbell Push Press (Left Arm)

1 Minute Overhead Dumbbell Overhead Hold

10 Bent Over Row with 5 Second Pause

Wednesday 11/9/16

Upcoming Events

Running Seminar

November 12th 10am-11am

Feed the Homeless

November 23rd

(More info to come)

Thanksgiving Schedule

23rd-9am only

24th-Closed

25th-9am only

26th-9am only


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Conditioning

AMRAP 10

20 GHD Sit Ups

5 Squat Cleans (205/145lbs)

Tuesday 11/8/16

Workout of the Day

Strength

10-5-3-1-1-1-3-5-10

Deadlift

Bonus

Conditioning

(To be done at Open Gym)

EMOM 12

7 Kettlebell Swings + 7 Burpees

Monday 11/7/16

Upcoming Events

Running Seminar

November 12th 10am-11am

Feed the Homeless

November 23rd

(More info to come)

Thanksgiving Schedule

23rd-9am only

24th-Closed

25th-9am only

26th-9am only


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Conditioning

“Artie”

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

5 Pull Ups

10 Thrusters (95/65lbs)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Saturday 11/5/16

Workout of the Day

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Conditioning

AMRAP 40

500m Row

100 Double Unders

Friday 11/4/16

Upcoming Events

Running Seminar

November 5th 10am-11am

Feed the Homeless

November 23rd

(More info to come)

Thanksgiving Schedule

23rd-9am only

24th-Closed

25th-9am only

26th-9am only


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Conditioning

27-21-15

Back Squats

Handstand Push Ups