Workout of the Day

Friday, May 27, 2016

bearskill

Here is Friday’s CrossFit Conditioning Class:

1) 200m run
1 round-Full Leg Blaster
20 squats
20 lunges
20 jumping lunges
10 jumping squats
200m run
2 rounds-Mini Leg Blaster
10 squats
10 lunges
10 jumping lunges
5   jumping squats
200m run

2) 5 rounds
20x step ups (weight optional)
20x weighted sit-ups
30 cal bike

CrossFit Classes:

The WOD:

5 Rounds for time:
8 bar facing burpees
10 push jerks (155/105)
12 pull-ups
14 kb swings (70/53)

Thursday’s WODboard Picture:


Thursday, May 26, 2016

rowing

This coming Monday is Memorial Day. We will be open in the morning with classes starting at 8:30, 9:00, and 9:30 am in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

We hope to see you all there.

CrossFit Classes:

The WOD:

In teams of 3 row 10km
Switch rowers every 400m/350m

40 min timecap

Wednesday’s WODboard Picture:

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Wednesday, May 25, 2016

ass

This coming Monday is Memorial Day. We will be open in the morning with classes starting at 8:30, 9:00, and 9:30 am in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and is referred to as “Murph” in honor of the focused warrior and the great American he was who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Hero WOD: “MURPH”

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile Run

You may partition the pull-ups, push-ups, and squats as you’d like. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it: men 20 pound vest, women 15.
You can do half-Murph and Murph without a vest.
We hope to see you all there.

For Wednesday’s CrossFit Conditioning Class, click HERE!

Wednesday’s CrossFit Classes:

The WOD:  For Time:
300 air squats…,
BUT every time you break, you MUST complete 20 double-unders or 1 rope climb
then:

accumulate 5 min plank hold

Tuesday’s WODboard Picture:

Mobility Tuesday, May 24, 2016

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STCF Apres CrossFit members, Christos, Tara, Lacey, Weldon, Tom, George, and NEW DAD, Mason did a little mountain bike ride Monday afternoon on the Corral Loop!  What fun they had!  For more rides and other activities, make sure to join the group on Facebook! Here are a few pics from their drizzly ride today!

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RSVP for Mobility Classes, please.

Tuesday’s CrossFit Classes:

For Time:
1 mile run
200 push-ups
800 meter run

For Rx+ wear a 20lb weight vest.

Monday’s WODboard Picture:

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Squat Monday, May 23, 2016

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Several athletes attended our much anticipated, yet often postponed 2016 Open Team Awards and BBQ!  We also wore our #FittoFight shirts to show our support for our own fighters, Jen Spina and Renee Gorevin!  Here are some photos of the awards:  Nick Barclay received the Most Spirited Rocker award, Denis Gilbert received the Masters award, while Del proudly admired the perpetual plaque for Team Superheroes.

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Monday’s CrossFit Conditioning Class: click HERE

Monday’s CrossFit Classes:

The Lift: Tempo Overhead Squat 3-3-3-3 (3202)
So take 3 seconds on descent, 2 second hold at bottom of squat, explode on ascent, and 2 seconds between reps.
then:

The WOD:
5 min AMRAP
60/50 Calories on Assault Bike
As many pull-ups as possible with time remaining.

Sunday’s WODboard:

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