Three of our athletes competed Sunday at WOD Wars (CrossFit Pace Performance in Babylon). Juana came in second in the Women;’s RX division and Mike G. came in 3rd in Men’s RX division. Pat W. was doing a stellar job when an old injury flared up to the extent that Pat had to drop from the competition. Congratulations to all three of you for representing our gym in spectacular fashion!
HOLIDAY SCHEDULE: Thanksgiving Day (Thursday) sessions at 9-10 am & 10-11 am.
Friday: 9-10 am, 10-11 am & 11 am-12 pm.
THE FORGOTTEN ART OF SQUATTING IS A REVELATION FOR BODIES RUINED BY SITTING
HOW TO COUNT MACROS TO LOSE FAT AND GAIN MUSCLE
Workout of the Day
Back Squat
1X6 @ 60% 1RM
1X6 @ 65%
1X6 @ 70%
1X6 @ 75%
1×6 @ 80%
For time:
3 rounds of:
400 meter run
max pull-ups
1 minute rest
2 sets of 1 minute overhead static holds with double-kettlebells, heaviest you can get overhead
Post your scores to the Whiteboard.
- On November 30th THE 2017 CROSSFIT LIFTOFF begins. The CrossFit Liftoff is a competition brought to us by CrossFit HQ and Rogue. The Liftoff consists of performing the Olympic Lifts for a one-rep max and performing one “GPP” or General Physical Preparedness workout (a CrossFit-type metcon). Like the CrossFit Open, you register online and record your scores online. You can do the Liftoff in your gym. Unlike every other CrossFit competition, the Liftoff has weight classes. Click HERE for further info or to register.
- On Saturday, December 2nd at 1:30 pm we are having an hour-long seminar on Handstands and Handstand Walking. The instructor for this seminar is our good friend, Andre LeRouge from Fusion MMA & Kickboxing. Andre began his competitive gymnastics training at 6 years old and has competed on a USA national level. Andre was a Southern Connecticut State University gymnast for 5 years. Andre recently participated in Circus Conditioning hand balancing training and is a competitive martial artist. Prerequisite: You have to be confident with being upside down and you have to be able to do a handstand hold against the wall. The focus of the seminar will be on handstand WALKING. Let us know if you are interested.
- Also on Saturday, December 2nd is the ARNOLDS AND ACROBATS II competition at CrossFit Cobalt in West Babylon. Team competition where one partner does strength and the other partner does bodyweight movement. So far we have 2 athletes doing this competition. For more information click HERE.
