MONDAY, NOVEMBER 25, 2013

I HOPE YOU ALL HAD A GREAT WEEKEND!  HOLIDAY HOURS ARE THE FOLLOWING:

Regular hours on Wednesday

Thanksgiving – 8 and 9 am only

Friday – 9 and 10 am only

Our Holiday party is Satruday, December 21st at The Grill Room in Hauppauge from 8-12.  Cost is $30 per person for open bar and appetizers.  I will NOT be collecting any money, but I will have a sign up sheet so I can give the owner an approximate number of peeps coming.  I hope you can all make it!  Bring that special someone too.

STRENGTH:

Widow makers

20 back squats

*** no racking the bar until all 20 reps are complete.  You must break parallel!!  This is a 6 week program.  Every Monday you will increase the weight by 5# from the week before.  If you’ve done this program the last time then you’ll have an idea as to where you will begin on week one and where you want to end by week 6.  If you’re new to widow makers, we’ll base the first week off your 1 RM and calculate approximately the increase for each week.

CrossFit WOD:

“American Dream”

1000 Meter row

50 burpee pull ups

Rest then…

Cash out:

EMOTM 10 min:

2 HSPU (try to do strict)

*** A box can be set up under the pull up bar to burpee in front of it then use the box to do a jumping pull up.  We’re not using bands for assist today!

LEVEL 1:

500 meter row:

25 burpee jumping pull ups

Rest then …

Cash out:

EMOTM 10 Min:

2 modified hspu off the box

Check out this video on the back squat …