Saturday 5/6/2017

Warm up:  10 min EMOM

  • 10 Thrusters (75/55) odd min
  • 10 Bar facing burpees – even min

Partner WOD

20 min AMRAP

  • 1 Rope Climb
  • 10 Ring Dips
  • 20 Air Squats
  • 2 Rope Climbs
  • 10 Ring Dips
  • 20 Air Squats
  • 3 Rope Climbs
  • 10 Ring Dips
  • 20 Air Squats
  • 4 Rope Climbs
  • 10 Ring Dips
  • 20 Air Squats etc…………………….

**One partner works while the other Lays in Plank Position**

**The Rope Climbs ascend while the rest of the movements stay at the same rep scheme**

***Score it by the amount of rope climbs you reach plus how many ring dips and air squats you reach.  For example if you get to 4 rope climbs and 1 air squat your score will be 4 + 11.


*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.


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