TUESDAY, NOVEMBER 5, 2013

This Saturday the weightlifting class will resume at 11:30.  And don’t forget to bring a friend to the 8 or 9 am class for Friends and Family day.  If you know of someone that you really want to bring in and can’t make it this Saturday, let me know and we can work out another day to bring them in.  

Just another reminder about the email you should have all gotten from The Box HQ.   Please set up your member profile ASAP when you receive it.  If you haven’t gotten it by now, let me know.  There is a possibility that I have the wrong email info on you.

And finally, keep Saturday, December 21st open for our Holiday party at The Grill Room in Hauppauge, from 8 to 12. 

STRENGTH:

Back squat

7/5/3/3/1/1

CrossFit WOD:

“Sergeant Slaughter”

5 Rds:

250 meter row

20 kb swings 53#/35#

10 ring dips

LEVEL 1:

5 Rds:

150 meter row

15 kb swings 26#/18#

10 bench dips