Saturday 6/3/2017

Group Stretch

Snatch Complex 6 sets for load

  • Squat Snatch
  • OHS
  • Hang Snatch
  • OHS

WOD

“Team Deck of Cards”

This WOD will be performed as a group effort, teams of 2 or 4. Each team will get there own deck of cards. They will shuffle them and flip over the top card. Each member of the team must do the exercise and the value of the card before they can flip over another card. If one of the team members is lagging, the other team members can help by doing there reps.

  • Aces are 11 reps, face cards are 10 reps and numbered cards are as valued.
  • Heart = Power Cleans (95/65)
  • Diamonds = Front Rack Lunges (95/65)
  • Spades = Burpees
  • Clubs = Pull-ups
  • 1st Joker = Run 800 meters
  • 2nd Joker = 300 DU’s

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