Thursday 10.09.2014

“Amanda”
9-7-5
Muscle Ups
(sub 2 false grip pull-ups/2 ring dips or 2 strict pull-up/ring dips/parallel bar dips)
Squat snatch 135/95#

It was a great beginning to our Olympic lifting program.  Just in time for Amanda. Thank you Coach Blanco for the great instruction.

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Wednesday 10.08.2014

Overhead Squat
10-10-10-10
then
3 rounds Not for time
10 Glute Ham Raises
10 Box step up 95/65#

Want to increase your Snatch and Clean and Jerk?  Are you frustrated with your barbell work?  Now is your chance to improve your skills and master these lifts.  We are lucky to welcome Coach Blanco Juan.  Coach Blanco is the head coach of the Brooklyn Barbell Club and is on the CrossFit Weightlifting certification staff headed up by Coach Mike Burgerner.  Tonight at 6:30 will  begin of our Olympic Weightlifting class.   We will start with Wednesdays from 6:30-7:30. As the program grows we will add both time and days.  The Weightlifting class will be considered its own program.  We ask for a monthly commitment, in order to gain the most benefit out of working with Coach Blanco and being on a program. There will be an additional monthly cost of $40 a month for the 4 classes UNLESS you have a full price Unlimited membership.  If you are interested in trying it before deciding, tonight is the night, or speak with Jay or Blanco.

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Tuesday 10.07.2014

EMOM 8 minutes
3 position snatch, ascending
then
“Annie”
50-40-30-20-10
Double unders
sit-ups

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Monday 10.05.2014

Press
5-5-5 ascending
then
10-10-10 across
then
4 rounds
500m row
rest 3-4 minutes

We are happy to bring Jake Jariko and Kylee Claxton on board as Coaches as well as Anthony Parsio and Zack Anderson assisting during evening Classes.  We are also very excited to add Olympic Weighlifting to the schedule on Wednesday nights from 6:30-7:30 pm with Coach Blanco Juan of the Brooklyn Barbell Club.

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Saturday 10.04.2013

Burpeing Cindy
AMRAP 20 min
5 Pull ups
10 Burpees
15 Squats

Classes will be held at the old gym space at 11 am and Noon. There will be NO 10 am class this morning. 10-20 47th Rd.

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Friday 10.03.2014

Bench press
5-5-5
across
then
EMOM for 12 minutes
Even minutes – 2 Hang Snatch AHAP
Odd minutes – 8 Toes to bar

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Wednesday 10.01.2014

EMOM for 7 minutes
5 Chest to bar pull-ups
then
3 rounds for time:
15 Thrusters 95/65# Rx+115/85#
10 Ring Dips
50 Double unders

Today begins the 1000 Pull-up challenge for the month of October.  Our focus for the month will be improving pull up strength.  That is roughly 33 per day.  Pull ups you do in workouts will count towards your total.  So after today you will only have 965 left to do.  Get to class early and do some pull ups.  Stay after and do some.  Keep track of your total for the month and when you hit 1000 we will put your name on the board.  We would like to see everyones names up there.

The Waiting Room

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Tuesday 09.30.2014

EMOM for 14 mins:

Even min 5 Deadlift 275/185#

Odd min 5 Box Jump 30/24 ”

then

AMRAP 10 min:

30 Air Squats Rx+ Pistols

20 Abmat sit ups Rx+ GHD Sit up

10 Hand -release push ups Rx+HSPU

 

 

 

 

 

Monday 09.29.2014

1 Clean and Jerk
EMOM for 12 min
ascending load
then
For time:
Row 1000m
50 kb swings 53/36# Rx+ 72/53#
25 squat cleans 115/75# Rx+135/95#

The best birthday cake ever. Happy 10th birthday Glenn Curreli.  Isabella and Angelo are the coolest.

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