Tuesday 10/08

“U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.”

Columbus Day - Monday, October 14th - 8:00am class only

Hero WOD “Holbrook” - 10 RFT

• 5 Thrusters (115/85)

• 10 Pull Ups

• 100m Sprint

• Rest 1:00

Monday 10/07 - NO 6:30pm CLASS

Today there will be no 6:30pm class. We apologize for any inconvenience. All other classes are on !

Don’t forget to place your pre-order for our new PUMPKIN IRON shirts. Today is the final day to get your sizes in! If you have trouble with the link please email or DM us asap.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

(Copy and paste link into browser to open up the google sheet)

Don’t forget to vote daily too! bestoflongisland.com we are in the Health , Wellness & Beauty section - subcategory CrossFit

Strength - Every 90s x 6 Sets

• 3-3-3-2-2-2 Sumo deadlift

• Does not need to be tap and go !

• Build based off feel

WOD - 4RFT

• 40-30-20-10 DB Snatches (50/35)

• 20-15-10-5 Burpee Box Jumps (24/20)

Friday 10/04

Pre-order our new PUMPKIN IRON shirts through Monday 10/07. If you have trouble with the google sheet email or DM us your order.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

Strength Day

Part 1 - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1 Push Jerks

• Build to a heavy single

Part 2 - Every :30 x 8 + Rest 2:00 between sets

• Set 1 = 1 Clean @ 65-70%

• Set 2 = 1 Clean @ 70-75%

• Set 3 = 1 Clean @ 75-80%

Thursday 10/03

PUMPKIN IRON SHIRTS - pre-order is live ! Check out the google sheet link below to order OR email/DM us your sizes. Please let the entire page load first before typing it takes a few seconds. Payment will be due asap. Don’t miss out this pre-order will only be available through this Monday 10/07!!! 🎃🙌🏻

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

Don’t forget to vote daily ! bestoflongisland.com - Health , Wellness & Beauty section with the subcategory CrossFit

Body Armor - 4RNFT

• 100m Reverse Sled Drag

• 50 ft Handstand Walk (mod to :30 hold or practice)

• 1:00 Double KB Front Rack hold

WOD - 12 min AMRAP

• 10 HSPU

• 100ft DB FR Walking Lunges (50/35)

• 100m Sandbag Run

Wednesday 10/02

PUMPKIN IRON SHIRTS - pre-order is live ! Check out the google sheet link below to order OR email/DM us your sizes. Please let the entire page load first before typing it takes a few seconds. Payment will be due asap. Don’t miss out this pre-order will only be available through this Monday 10/07!!! 🎃🙌🏻

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

Don’t forget to vote daily ! bestoflongisland.com - Health , Wellness & Beauty section with the subcategory CrossFit

Stay tuned for a special Halloween T-shirt drop!!

Strength - Every 90s x 8 Sets

• 2-2-2-2-1-1-1-1 Hang Power Clean

• Build based off feel

WOD - 5 RFT

• 10-8-6-4-2 Hang Power Cleans (155/105)

• 100-80-60-40-20 DU

• 25-20-15-10-5 T2B