FRIDAY, NOVEMBER 15, 2013

Don’t forget to set December 21st aside for our holiday party at The Grill Room in Hauppauge from 8-12.  Cost is $30 per person which includes open bar and appetizers.  Also, this Saturday at 11:30 is our weightlifting class.  Be there!!

Skill:

Take 15 minutes after warm up to work on your “goat.”  Your “goat” is something that you need to work on.  Maybe it’s the mucle up, overhead squat or double under.  Pick one and let’s work on it!!

CrossFit WOD:

“Open Wod 11.2”

Amrap 15 Min:

9 dead lift 155#/105#

12 Hand release push ups

15 box jumps 24″/20″