HOLIDAY SCHEDULE: Thanksgiving Day (Tomorrow) sessions at 9-10 am & 10-11 am.
Friday: 9-10 am, 10-11 am & 11 am-12 pm.
Workout of the Day
Find your 1 rep max.
In a 9-minute window:
15 Snatches, 75/55
15 Snatches, 135/95
15 Snatches, 165/110
Max Reps Snatch, 205/145
NOTE: Scale weight on the snatch as necessary.
Post your scores to.
- 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.