Saturday January 26, 2013

CrossFit Kids Classes are coming!!! 

Our first class has changed to Sat. February 2nd. It will be 1/2 hour for ages 5-8 and 45 mins for ages 9-12. The first class will be free and then you will have an opportunity to purchase a 10-class punch card for $80. Your kids' awesome coaches will be Ady Shea, Julie Kelly and Amanda Lauron. You are welcome to WOD at the 0900 while your kids are getting strong and healthy too.

8 am:  Olympic Weightlifting

9 am:  Open Gym

10 am:  FREE Weekend Warriors Class.  Everyone is welcome!  The workouts will be scaled to fit your needs!

WOD:

4 rounds of:

12 weighted thrusters (DB,KB or med ball)

12 burpees

12 v-ups

then, 800m buy out run

11 am:  Women's Only Class with Sarah

Partner WOD:

Complete the following WOD with a partner. Partner A begins with the set number of movements on the left and partner B does the movement the correlates on the right for the whole time it takes partner A to complete all the reps. Once Partner A finishes all the movements the roles switch. Complete the workout for total reps. (try to beat your partner!)

Partner A:	Partner B:
250m run with plate overhead	Box Jumps
25 kipping/butterfly pull-ups (50 jumping pull-ups)	Burpees
25 Kettlebell Swings	Push-Ups
25 Double Unders	Air Squats

 

 

Memorial Day 2012

In honor of our fallen heros throughout our country's great history we will be open for two special classes in rememberance of our nation's finest.  Please help us honor them by attending either the 6am class or the 10am class times.

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.