FRIDAY
Hey guys , couple of schedule changes. Lots of vacations this week and people are kind f finding htier way checking out new gyms etc. I’ve gotten good feedback on Smithtown and Cow Harbor. There is also a gym called NCFit in Stony Brook which I believe is a functional fitness franchise created by Jason Khalipa. It might be worth checking out.
So, there will be no PM classes on Friday.
Also, Saturday will be an old school Crossfit day. Classes are at 8 and 9 and it will be regular CrossFit. We have one Shred left and it will be on 9/3.
Part A
10 Minutes
10 Cal Row
10 Hand Release Push-Ups
10 Ring Rows
Part B
4 Rounds
10 Close Grip Bench Press (As heavy as you can. If first set is easy, add weight)
8 Chin-Ups
Part C
5 Rounds For Time
12/9 Cal Bike
6 Hang Power Snatches 95/65
3 Wall Walks
Scaled: 75/55