MONDAY

I hope you all had a great weekend. This is our last week of our strength program.  We’ll be testing out the 1 RM for the clean, snatch and overhead squat.  Just a reminder that the 7:30 am class is closed and next Saturday, December 6th is the start of the weightlifting/oly class at 10 am with Santiago.  Don’t forget to sign up on the pad by the whiteboard for our holiday party on Saturday, December 13th @ 8 pm – 12 at The Grill Room in Hauppauge.  The cost is $35 per person for open bar and appetizers.  I am NOT collecting money.  This will be done at the Grill Room the night of the party.

HOLIDAY HOURS:

Thursday (Thanksgiving Day) 8, 9 am class

Friday 9, 10 am class

STRENGTH:

Clean

3/3/3/1/1/1/1

Find your 1 Rm

CrossFit WOD:

EMOTM x 14 min

Odd: 5 thrusters 115#/75# RX+ 135#/95#

with remainder of the time in the minute plank hold

EVEN: 8 burpees