1RM Power Snatch

WOD:

Tabata THIS:

Boxjumps (24)

Dumbell Push Press

Burpees

Rope Climbs and Muscle Ups

WOD:

30-25-20-15-10-5

Wall Balls (20/14)

KB Swings (53/36)

Throwback: Josh Everett does King Kong for your viewing enjoyment!

The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali

Double Under Practice

WOD:

AMRAP in 20min:

200ft Farmers Walk

10 Pull Ups

15 Push Press (65#/45#)

Skill:

GHD sit ups 3 x 15

Back Extensions 3 x 15

WOD:

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

SKILL:

Handstand practice: Push-ups, kick-ups, holds, walking, etc

WOD:

For time:

1 mile run

12 Stones-t0-shoulder

Use as heavy of a stone as you can manage.

  Congratulations to our very own Maria Walsh for stealing the show at the Long Island Comedy festival on Friday night!  Her act was hilarious and she had the sold out theatre dying of laughter.  It was awesome!

SKILL:

Turkish Get Ups

Dumbell/Kettlebell/Barbell

WOD:

“Grace”

30 Clean and Jerks for time.

M:135/W:95

Skill:

Kipping pull-up practice/ progressions

or…. L-pull up practice

WOD:

4 rounds for time:

400m run

21 overhead lunges (45/25 plate)

15 push-ups (2010 games standards)

9 air squat-tuck jumps

Hey everyone there will be a survey coming around over the next few days that will help us make our fall schedule.  You will be asked your opinion on our current class schedule and if there are any other days/times that would work for you.  This will help us decide if we should keep the current schedule or make some small changes.  Please take the 3 minutes to fill one out, it will help us keep you happy.  Thanks!!

Wednesday’s classes will run as scheduled….WOD announced on arrival.

Rope climbing techniques/practice

WOD:

For Time:

10 Thrusters
1 Burpee Box Jump
9 Thrusters
2 Burpee Box Jumps
8 Thrusters
3 Burpee Box Jumps….
continued until
1 Thruster
10 Burpee Box Jumps

Great video.

Strength:

OHS 3-3-3-3-3

WOD:

12 min AMRAP:

100ft Bear Crawl

10 Pull-ups

5 HSPU

Over the weekend Devin, Larry, Brittany, Brianne, and myself traveled up to Stamford CT for the Hybrid CrossFit/Strongman Challenge.  It was an awesome competition and a ton of fun.  The field was full of studs and studettes from all over the northeast, so we had our hands full for sure.  We started off with a bang however during the BEAR complex WOD.   Only 7 men in the entire field were able to finish the entire workout, and 3 of them were CFLIers (Devin, Larry, and I).  We got off to a great start.  As the day rolled on we made our way through 5 of the most grueling workouts we’ve ever been a part of.  It was fun and very exciting.  At the end of the day Brianne and I both finished in 3rd place overall for our division’s and CFLI took home 6 first place finishes in individual events, two top 3 finishes overall, and some beastily efforts by all members.   A very strong showing all around and we showed that we are an affiliate to be reckoned with this upcoming season.  Congrats to all!!