Sunday 10.02.2016
There is no Yoga today.
Open floor 11 am
Weightlifting 11-1
Saturday 10.01.2016
We are doing todays workout in honor of FDNY Chief Michael Fahy. Chief Fahy died on Tuesday in the line of duty when a house in the Bronx exploded due to a suspected gas leak. Our members, Andrew and Joe Guarisi, both firefighters in the FDNY, will be attending the funeral services today. Andrew was on the scene during the explosion.
Please take a moment and make a donation below. Choose the Michael J. Fahy Children’s Education Fund in the dropdown menu under FUND.
Friday 09.30.2016
Thursday 09.29.2016
Strength
Deadlift 5-5-5
work up to heavy 5, then 3 sets at that load
GP WOD
21-15-9
Cal Row
Push press 95/65#
Dirty South Toes to bar
OPEN WOD
21-15-9
Cal Row
Push press 115/75#
Toes to bar
Beginning of Fall Social. Come grab a drink and hang out tonight at 8 pm at LIC Bar. Everyone is invited.
Wednesday 09.28.2016
Strength
Back squat 30-1-20-1-10-1
ascending on both 30-20-10 and 1s
GP WOD
4 rounds, not for time
15 sec hanging L-sit
30 sec HS hold
1 min plank
OPEN WOD
4 rounds, not for time
30 sec hanging L-sit
45 sec HS hold
1 min ring plank (rings turned out)
Tuesday 09.27.2016
Monday 09.26.2016
Strength
5 rep max Thruster
from rack
10 minutes
GP WOD
“Freestyle Fran”
For time:
45 thrusters 95/65
45 Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible
OPEN WOD
“Freestyle Fran”
For time:
45 thrusters 95/65
45 Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
no 21-15-9
Congratulations Gail, Christina and Becky on completing the Ragnar Adirondacks event this past weekend.
Sunday 09.25.2016
Yoga is back!
Yoga 9:30-11
Weightlifting 11-1
Open flor 11-1
Saturday 09.24.2016
GP WOD:
AMRAP 25
10 dumbbell hang squat cleans 25/15#
6 HSPU (box or bar)
400m run
Open WOD:
AMRAP 25
10 dumbbell hang squat cleans 45/25#
6 HSPU on dumbbells
400m run