Hey Tribe, I know we had a lot of announcements yesterday, some of which left you hanging a little in terms of details. Don't worry, we are going to have full details very soon and you won't miss out.

If you missed yesterdays post for some crazy reason, scroll down and check it out knucklehead!

Strength:

P1: Press 3-3-3-3-3
P2: 3x5x80%

WOD:

15 Min AMRAP:
15 Push Press (95/65)
25 Lunges
35 Double Unders

Ok folks, we have a couple mind-blowing announcements to make today. Take out your calendars and a pen and pay very close attention. The next few weeks around this place are going to be LEGEN.....wait for it.....DARY!!!

Saturday May 5th:

The Cinco de Mayo Mega Merchandise Madness Melee

That's right folks, we are clearing out our inventory. For 1 hour, and 1 HOUR ONLY, every apparel item in the CrossFit Long Island Pro-Shop will be on clearance. Everything we have, ev-a-ree-tha-ing, will be 30-50% off. Not only will everything be on sale, there will be BOGO's and other specials on certain items. We want to get some sweet Spring/Summer gear very soon, but we have to make some shelf space by getting the winter stuff off the shelf on your body! Come get your zip-up hoodies, pull-over hoodies, beanies, sweatpants, thermals, tank tops, tee shirts and more!

When: Saturday May 5th 10am-11am.

On this day we will be having our regularly scheduled WBC at 9am, and an All Levels class at 11am, the 10am slot is reserved for the blowout. So WBC ladies stay late, others come early and get some. Some items are very limited, get em fast!

Monday May 7th:

CFLI Paleo Challenge III: Battle of the Sexes

Oh snap! You heard it right folks, get ready to spend another 40 Days in the Cave during CFLI's famous challenge. This time, not only will you be competing for a cash purse and vastly improving your own health, you will be helping your gender take down the opposite gender in a separate Team Scoring Category. This category will have it's own separate prizes/punishments that will distributed based on accountability. Yeah, we're taking it up a notch, and you will too.

Dates- May 7th- June 15th

As always, we will be having a Nutrition Lecture/ Kick-Start Seminar in the week leading up to the challenge. Date and time TBD. More details coming soon!

Saturday May 19th 12pm-2pm

Our next EVENT! No folks this is not a prank. May is going to melt your face off. If your not familiar with our in-house events, these are NOT competitions and EVERYONE is invited and strongly, strongly encouraged to participate. That means YOU! These are one day events in which all members come and participate in a Benchmark workout, bring friends and family to cheer them on, and partake in some food, drinks, and good laughs afterwards. Check out the videos below to get an idea. There will be many plenty of more details to come! Oh the workout?? It's gonna be a little different this time.....

1RM Clean and Jerk!

"Amazing Grace"

Amazing Grace from Brendan Carey on Vimeo.

Skills:

Rope skills (Double unders, rope climbs)

WOD:

For Time:
30 Hang Power Cleans
200m Run
30 Wall Balls
200m run
20 HPC
200m Run
20 Wall balls
200m Run
10 HPC
200m Run
10 Wall Balls

YIKES! That was a tough way to start the week. Let's get to work on those beloved Overhead Squats, eh?

Strength/Skill:

P1 - OHS Technique / 3-3-3-3-3 (Moderate/Heavy)
P2 - OHS 5-5-3-3-1-1-1

WOD
:
For Time:
21-15-9
OHS (95/65)
Box Jumps (24/20)

The workout begins and ends with a 500m row.

Hey Tribe welcome back from the extended Rest Days, everyone should be fresh and ready to rock!

5 Rounds for Time:
400m run
21 KB Swings (53/36)
12 Pull-ups
90 seconds rest

Hey Tribe, as you know by now we are not having any training sessions today (Friday) or tomorrow (Saturday) because the Coaching Team will be at a seminar for the weekend.

Soooooo....what should you do all weekend?

Well I would recommend resting for at least one of the days, but here is a little doozie you can try at home:

12 Min AMRAP:
1 Push-up
1 Sit-up
1 Squat
2 Push-ups
2 Sit-ups
2 Squats
3..
3..
3..
4..
4..
4..
etc, etc, as high as you can go in 12 minutes.

Post your score and where you performed the workout in the comments below.

Have fun! See you on Monday!