Thursday 10/10
Body Armor - OTM x 12 mins
10 Single Leg Glute Bridges
50 ft Low Bear Crawl
:20 Side Plank ea. side
WOD - 3 RFT
800m Run - 600m Run - 400m Run
5 - 4 - 3 Rope Climbs
10 - 8 - 6 Wall Walks
Wednesday 10/09
Monday - Columbus Day - 8:00am class only
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Bench Press
Build based off feel
WOD - 2RFT
1,000m Row
50 Sit ups
50 DB Box Step Ups (24/20)(50/35)
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%
