Spend 20 Minutes working up to a heavy triple Thruster
Bar must travel in one smooth motion from the bottom of the squat to overhead lockout. No jerks allowed.
Watch Rob Orlando show you how it’s done.
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3 Intervals Each For Time of:
Rest 1:1. Perform these at 80-90% intensity. Perform 30 burpees for any interval that deviates 5 seconds from your best effort.
3×10-12 weighted sit ups.
Partner anchors feet. Go heavy.
- Christmas Eve, Monday Dec 24: 6am, 7am, 8am, 12pm classes normal. 5-8pm Open Gym
- Christmas Day, Tuesday Dec 25: Special 9:30am CrossFit Group Class WOD only
- New Years Eve, Monday Dec 31: 6am, 7am, 8am, 12pm classes normal. 5-8pm Open Gym
- New Years Day Jan 1: No am classes. 12pm, 4:30p, 5:30p, 6:30p, 7:30p, 8:30p new schedule goes into effect.
Take Your Shoes Home!
Please take your shoes home from now until January 1st. We’re cleaning out our closet area and want to make sure there are no abandoned shoes taking up space from active members. Also, in 2013 we’ll only be storing Olympic Weightlifting shoes at the gym, no sneakers. We’ll also be adding more cubby spaces for you guys.
Congrats to Coach MeLo for being accepted into Hunter College’s DPT program. Only about 20 out of 300+ applicants are accepted. We’re not surprised!
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