Monday 3/14/2016

Warmup x 2

  • 10 OHS w/ Pvc pipe
  • 10 Push Ups
  • 10 Hips to Rings (Hi Rings)
  • 10 Bounding Box Jumps
  • 10 HSPU or 30 Sec Holds
  • 10 Ring Rows to Ring Dips (Lo Rings)

BBW: Back Squat 3 x 5 @ 70% + 10 lbs. (Do not advance if you did not complete the required reps from Friday)

Pull Ups 3 x max reps. If you are able to do more than 15 reps you must add weight.

IMG_2796 (1)

WOD

  • 21 Power Cleans (95/65Rx)(155/95Rx+)
  • 21 HSPU
  • 21 Cal Row
  • 15 Power Cleans (135/95Rx)(185/130Rx+)
  • 15 HSPU
  • 15 Cal Row
  • 9 Power Cleans (155/110Rx)(215/150Rx+)
  • 9 HSPU
  • 9 Cal Row

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949