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.

Donate

 

636106807581677125-fahyportrait

Friday 09.30.2016

Strength
every 2 minutes for 20 minutes:
1 Squat Clean + 1 Front Squat + 1 Jerk
ascending
GP WOD
AMRAP 9
18 KB swings 53/36
36 jump tuck
OPEN WOD
AMRAP 9
18 KB swings 72/53
36 Double-unders

14212166_675517382603003_3169487820338516975_n

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

Strength
every 90 seconds for 12 minutes
1 Hang power snatch+
1 Hang squat snatch+
1 Squat snatch
*ascending load
GP WOD
AMRAP 10
10 power snatches 75/55
10 burpees
OPEN WOD
AMRAP 10
10 power snatches 95/65
10 burpees

Congratulations Anne and James

14494665_10153696177691946_7404606338475965370_n

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.

img_1476

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