Wednesday 05.21.2014

Teams of 2 complete 60 reps of the following:
60 Buprees while your partner holds the front rack position with 115/75#
60 Front squats 75/115# while your partner holds a handstand
60 Thursters 75/115# while your partner holds chin over bar (any grip)
*One partner works while the other partners holds a static position. Switch as needed

We will begin the Whole 30 Challenge today.   Visit the Facebook Group to select in and “register” so we know you are participating.  If you would like t0 weigh in you can Wednesday through Friday.  We will not be taking photos but I encore you to take before and after pictures for yourself.

 

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Tuesday 05.20.2014

Press
3×5
Across – use 5 more pounds from 4/29
then
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of KB swings 53/36
2 minutes of double-unders
2 minutes of KB swings 53/36
3 minutes of double-unders
3 minutes of KB swings 53/36

Endurance WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

The future home of CrossFIt Gantry

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Monday 05.19.2014

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Saturday’s Block Party was a huge success.  The fact that we pulled it together in such a short time and with just a post on Facebook speaks volumes  about how lucky we are to have the members we have.  The word “community” is thrown around a lot when people talk about CrossFit.  Almost to the point of becoming cliché. But I really do believe we have an amazing community at our gym.    At the party I was pulled  aside several times and thanked for the community we have built, told how great the community of people are, and how thankful people are to be a part of it.  Friends from other gyms who came to the party told me what a great group of people we have.  And the only thing I could do was smile.  We do have a great community and I am proud to be a part of it.

Sunday 05.18.2014

Party Clean Up
11-1
If you are not too hungover come on by and help clean up. We will be sweeping, moping, and wodding after.
It was an epic night and I am honored to know all of you and have you as members of our gym. Thanks for making the first year a great one!

Thanks to everyone who came out and represented on Saturday at the LIC Partnership Block Party 2014

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Saturday 05.17.2014

” Party Pre Game”
Burn some calories and get ready to party for time.
Wear your CrossFit Gantry shirt if you have one.  And if you don’t have one, YOU SHOULD!

We will have class at 10 and 11 am. There will be no 12 pm CrossFit Class.

Thank you to Jess, Natasha, Christina, Zack, Keri, Kathy, Heather for all the set up and decorating help.  And the Powerlifting dudes (who really only stuck around to hang out with pretty girls on a Friday night) who all proved useful with lifting shit and hanging shit.

Fiesta Time

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Friday 05.16.2014

Hang Power snatch
5×3
(ascending)
then
AMRAP 10 minutes
20 overhead walking lunge steps 45/25#
3 Wall climbs

Don’t forget to register for The Murph Challenge. Bryan just got his 2014 shirt.

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05.15.2014

Complete 2 rounds:

Push Ups in 2 minutes – max reps
Rest 2 minutes
Strict Chin Ups in 2 minutes – max reps
Rest 2 minutes
Row in 2 minutes – max calories
Rest 2 minutes

Wednesday 05.14.2014

“DT”
5 Rounds for time:
12 Deadlift
9 Hang power clean
6 Push jerk
155/105#

Tuesday 05.13.2014

Front Squat
3×5
Across
then
4 Rounds for time:
15 Toes to bar
400 M Run

Monday 05.12.2014

Push Press
3×5
then
75 Hand Stand Push Ups
perform 20 double unders at the beginning of every minute

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