Monday 08/03
This Thursday 08/06 there will be NO evening classes.
Strength - Every 90s x 7 Sets
2 Power Cleans
Build based off feel
WOD - For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95/65)
Burpees
Pull ups
Friday 07/31
It’s the last day of July 😩 No better way to end the month with some heavy lifting though!
Thursday 08/06 - no PM classes. All other classes will be on
Strength Day
Part 1 - Every 2:00
4-4-3-3-2-2 Back Squats
Begin ~ 70-75 % and build based off feel
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Cleans
Sets 5-8 = 1 Clean
Build based off feel
Thursday 07/30
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 4 RFT
400m Run
20 Sit ups
15 KB Swings (53/36)
2 Rope Climbs
Wednesday 07/29
Strength - Every 2:00 x 8 Sets
3-3-2-2-1-1-1-1 Front Squat
Begin ~ 70% and build to a heavy single or new 1RM
WOD - 4 RFT
20 Wallballs (20/14)
40 DU
4 Ring MU (mod: 3x dips)
Tuesday 07/28
Smith Point wins! - after battling it out through a bunch of tough events Smith Point came out on top of the leaderboard and won the Long Island Championships! An extra shout out to Pats team for winning their landline rescue event too!! Congratulations 🍀🎉 There was also an incredible demonstration by the 103rd rescue wing (that Blue is a part of) Check out these photos that Dom took from it!
Strength - Every 90s x 8 Sets
3-3-3-3-2-2-2-2 Push Press
Based off feel
WOD - 6RFT
10 T2B
10 Box Jump Overs (24/20)
10 Push Press (95/65)