W.O.D FOR MONDAY 11/11/2013 VETERANS DAY

THANK YOU TO EVERY VETERAN OUT THERE. THANK YOU

WEEKLY WARM UP 2 ROUNDS

10 AIR SQUAT

10 SIT UP

10 HOLLOW ROCK

10 SADDLE ROCK

20 FT HAND STAND WALK (OR PROGRESSION IF YOUR NEW ASK COACH)

BBW STRICT PRESS STARTING @ 40% DO 5 REPS AND INCREASE 10% OF YOUR MAX TILL YOU REACH 90%

W.O.D

TRIPLE COUPLET

30, 20, 10

KETTLE BELL 53/35

WALL BALL 20/14

 

21, 15, 9

SNATCH 95/65

FRONT SQUAT

 

10, 8, 6, 4, 2

FLOOR WIPER 95/65

BAR BELL ROLL OUT

20 MINUTE TIME CAP.

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