CROSSFIT LONG ISLAND

**Saturday morning will run the Women’s Bootcamp only at 9:00am.  All other classes have been cancelled due to the Hybrid Strongman Challenge in CT.  I’m sorry**

What a week so far! Everyone has been bustin’ their butts through some really tough WOD’s.  Let’s finish the week by playing with everyone’s favorite toy….The Prowler….dun dun dun. 

Strength:

Hang Clean

3-3-3-3-3

WOD:

Bodyweight Prowler Push

175yrds for time

(The prowler weighs 65#)

We have a great week rolling so far with tons of good workouts and great performances.  Let’s keep it up everyone!

Strength:

Press

5-5-3-3-1-1

WOD:

“Annie”

50-40-30-20-10

Double unders

Sit-ups

If you cannot do double unders, you will sub 3:1 single unders.

Sit ups: Using an Abmat with feet anchored in dumbells, back of hands must touch the floor behind your head, then touch the dumbells at the top.

**Next Friday, Aug 28th, our very own Maria Walsh will be performing her stand up comedy routine at the Port Jeff Theatre during the Long Island Comedy festival.  Let’s show her some support!  I will try and get seats all together just let me know if you are interested asap!**

Reminder that there is no regular group WOD on Wednesday’s at 5:30pm, it is reserved for Women’s Bootcamp.

Skill:

Double unders

WOD:

7 rounds for time:

10 Sumo Deadlift High Pulls

10 Ring Dips

**Next Friday, Aug 28th, our very own Maria Walsh will be performing her stand up comedy routine at the Port Jeff Theatre during the Long Island Comedy festival.  Let’s show her some support!  I will try and get seats all together just let me know if you are interested asap!**

WOD:

Bear Complex

5 rounds of:

7 cycles:

Power Clean, Front Squat, Push Press, Back Squat, Push Press

Bar does not rest on floor during round. Rest as needed between rounds.  Try to increase load each round.

(will be explained more on arrival)

**Next Friday, Aug 28th, our very own Maria Walsh will be performing her stand up comedy routine at the Port Jeff Theatre during the Long Island Comedy festival.  Let’s show her some support!  I will try and get seats all together just let me know if you are interested asap!**

Thank you to everyone who came to our 6-Month Anniversary Party on Saturday!  It was a ton of fun for me and I hope everyone else felt the same way.  I hope everyone is fully recovered, we have lots of hard work to do.  I think it’s also safe to say that we all need to work on improving our dance moves over the next few months to get ready for the 1-year anniversary.  Maybe we’ll start incorporating it into the warm-up.

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

Here are a couple of pics from Saturday…

By now I hope everyone knows about the 6-month anniversary party this Saturday.  Food and drinks will start flowing around 5:30pm and last until 9:30pm when the limo arrives to take us to the Drift Inn.  There are still a couple of seats available in the limo so please let me know if you are interested.  Please be ready to have fun everyone, this is a celebration! Kick the paleo diet to the side for the night and lets enjoy ourselves a little…we work hard for it!

**All members and your friends/family/spouses/siblings/significant others/etc are more than welcome!**

Skill:

Muscle up practice/progressions

WOD:

12 min AMRAP

2 Muscle ups

4 Thrusters (135/95)

8 KB Swings (70/53)

Hey everyone lets make sure we drink all the beer on Saturday so we can have some new equipment and do stuff like this… (just not during the party please).

**6-Month Anniversary Party this Saturday 5:30-9:30pm! If you are interested in the limo trip to the Drift Inn afterwards let me know RIGHT NOW or you may miss out**

Thursday WOD will be announced upon arrival.

**6-Month Anniversary Party this Saturday 5-10pm! If you are interested in the limo trip to the Drift Inn afterwards let me know RIGHT NOW or you may miss out**

Reminder that there is no Group WOD at 5:30pm tonite due to women’s bootcamp. 

Skill:

Handstand Practice (holds, kick ups, press ups, walking, HSPU’s)

WOD:

Every minute on the minute for as long as possible:

4 Power Cleans (Bodyweight)

6 Burpees

New T-Shirts are in!! (sorry still no pics)  They are high quality American Apparel brand and not only do they look good but they are extremely comfortable.  The cost is $25 each and are in the gym now.  Pick one up before they sell out!

Hey everyone I hope you all had a good week last week while I was out of town, Devin tells me everyone worked very hard. 

Now for the big announcement:

This Saturday will be our 6-month Anniversary Party at the gym!!

From 5pm-10pm we will be hosting a get together for ALL CrossFit Long Island members and their friends/family/spouses/significant others/ etc. 

Kick the Paleo diet to the side for a night as we will be having food catered by our friends next door from Old Dock Grill, and PLENTY of drinks to last us through the night.  All for FREE so come down and enjoy some good times with good friends.   

At 10pm there will be an optional trip to the Drift Inn in the Hamptons.  We will have a party bus picking us up from the gym at approximately 10pm.  It will take us to the Drift for the night and bring us back to the gym afterwards.  The cost for this will be between $40-50/ head depending on amount of people who are interested (could possibly be even lower).  Please let me know RIGHT NOW by email or text message  if you are interested in this so we can finalize the bus situation. 

This is shaping up to be a great night and it will be a ton of fun! Don’t miss out!!

On a seperate note…

 OUR NEW T-SHIRTS ARE IN!!!!

They are totally sweet and high quality American Apparel fabric.  The cost is $25/shirt I will have pics up soon.    

Tuesday will run regularly scheduled classes…..

Hey everyone we just flew back into JFK early this morning and we will be back to our regular class schedule.  The WOD will be announced upon arrival.