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Month: June 2019

Holiday Schedule

Holiday Schedule Thur, July 4th 2019 Crossfit Class: 10am Closing at 11:30am Friday, July 5th 2019 Crossfit Class: 9am, 10:15am, 12pm Class Closing at 2:30pm Sat, July 6th 2019: Regular Schedule

Monday, July 1st 2019

Warm Up 4 min TABATA 8 SETS, :20 WORK / :10 REST Sets 1 & 2: Jumping Jacks + Up-Down Sets 3 & 4: Air Squat Sets 5 & 6: MB Deadlift + Front Squat Sets 7 & 8: MB Thruster STRENGTH 8-6-4-8-6-4 Back Squat @Light-Moderate-Rest 1:00 b/t Sets- WORKOUT 2 SETS 50 WallBall (20/14) …
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Saturday, June 29th 2019

WARM-UP AMRAP x 6 MINUTES 30 Single Unders 10 Up-Downs 25’ SA DB Farmer Carries (L/R) STRENGTH 3 ROUNDS FOR QUALITY 20 Kettlebell Seesaw Rows 10/10 Single Arm KB Floor Press* *Perform Floor Press in Glute Bridge WORKOUT 3 ROUNDS FOR TIME 100′ DB Farmers Carries (50/35) 15 DB Burpees 100 Double Unders

Friday, June 28th 2019

20 Cal Bike Into… 2 ROUNDS 20 Scap Pull-ups 20 Band Pull-Aparts STRENGTH 5 MINUTES TO FIND… 3RM Weighted Strict Pull-up -Rest 2:00- 2 SETS MAX U/B Strict Pull-ups or MAX Ring Rows -Rest as Needed b/t Sets- WORKOUT AMRAP x 7 MINUTES MAX Cals Bike

Thursday, June 27th 2019

WARM-UP EMOM x 6 MINUTES MIN 1 – 15 Slam Balls MIN 2 – 10 Hang Muscle Cleans – 10 Muscle-Cleans – 10 Strict Presses STRENGTH EVERY :15 FOR 30 SETS 1 Power Clean WORKOUT FOR TIME 30 Clean & Jerks (115/75) -Rest 3:00- REPEAT!


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698 Central Ave
Brooklyln, NY 11207

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