Today there is one class at 9 am.  No barbell work today. It’s all about endurance. 

If you want to register as a team for the Long Island Fitness League … do it now.  Seven of you signed up for the scaled team and 3 are signed up for the RX team on the white board.  You must register by the 4th for the early bird rate of $950.  Get in touch with each other and register now.  I have everyone’s number if you are serious about doing this and need to get in touch with each other.   If I don’t hear from you by September 3rd, it means you are not serious about committing to this 10 week series of competitions and those that are will register with or without you.  Get in now before the rate goes up after the 4th.

CrossFit WOD:

4 rds:

400 meter run

500 meter row

75 double unders


4 rds:

200 meter run

250 meter row

50 singles