Thursday, May 28

CrossFit “Baseline+” “Baseline” (for time) 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups ~then~ AMRAP,with remaining time (20min clock) of Baseline, @60-70% Performance A) Snatch Pulls 6×3 @75% of 1RM ~rest 2:00 b/t sets~ B) In 10 minutes, accumulate: 30 Muscle-Ups (or Strict Pull-ups) C) For 30 min., … Continue reading

Wednesday, May 27

  CrossFit Strength: Every 2 min, for 14 minutes: Pause DL+HCL+PP+PJ Conditioning: Three sets for max reps of: :60 Hang Clean & Jerk (115/75 lbs) :60 Burpee Box Jumps :60 Rest Performance Strength: A) Push Press x 1 + Push Jerk x 2 + Split Jerk x 3 *build up … Continue reading

Tueday, May 26

SUMMER SCHEDULE CHANGE!!! Please check out our schedule and take note that our RRCFKids class is now M/W/F at 9am. First class will be tomorrow at 9…no class this afternoon. Also, the Teen Summer camp starts next Monday…sign up this week! Today’s WODs: CrossFit Strength: A1) Gob. Squat 4×6-8 A2) … Continue reading

Memorial Day Murph

Today’s WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run “In memory 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 he’d named it “Body Armor”. From … Continue reading

Saturday, May 23

CrossFit & Performance Today’s WOD: In teams of four, perform 3 rounds (each), advancing to the next movement only once the team member in front of you has moved on (congo-line style): 15 Squat Jump (to Target) 20 Meter Bear Crawl with Dumbbells 25 Frog Sit-ups 30 Double-unders Post teams … Continue reading