Sunday
Well, as you read last night in Patty’s post, there have been some changes! Patty and I have been working on this for awhile and I just wanted to send a huge thank you to her for helping me to achieve this dream. She gave everything she had to this gym/family for ten years and my only hope is I can live up to the standard she set. But, she has “set me up for success” so I’m sure this will be a new, great era for our gym.
Secondly, watch the blog. When the dust settles we will be having a get together at the gym. I’ll program a new Thor Fitness benchmark wod named “Patty” and we can all get together and tackle it and then hang out and celebrate with her. Former members are welcome!
I’m very excited to be part of everyone’s CrossFit journey so I want to stay in touch and hear from you. My number is 516-524-8384. Feel free to shoot me a text at any time, I’d love to hear from you.
And . . . in the tradition of post comp Thor Fitness blogs. . . I’m super proud of Devin and Andrew for letting the old guy play with them and bringing us to the podium at Wodstock today in a hard fought third place finish. They killed it!
Lastly, if you’re having trouble with TRIIB, click the Thor Fitness logo at the top. You might then see two Thor Fitness affiliates. Pick the other one. We’re a little stuck in between platforms but once you choose the new one, with next week’s schedule, you’ll be good to go. If you’re having issues, let me know.
Alright, enough of all that. Let’s work out!
“HOT AIR”
On the 5:00 x 5:
OPEN
30 Air squats
20/15 Calorie Row
7 Power Snatches (115/85)
PERFORMANCE
30 Air Squats
20/15 Calorie Row
7 Power Snatches (95/65)
FITNESS
30 Air Squats
20/15 Calorie Row
7 Power Snatches (75/55)
SHRED
PART A
Chest/Tri Chipper
2o Burpees
40 Bench Press 115/55
40 Banded Tricep Pushdowns
20 Burpees
30 DB Flys 20/10
30 Push-ups
20 Burpees
20 DB Pullovers 50/25
20 Tricep extensions 50/25
20 Burpees
10 Skull crushers 45/35
10 Close hand Bench 45/35
20 Burpees
PART B
50 Crunches
50 Reverse Crunches
25 Crunches
25 Reverse Crunches
25 Crunches
25 Reverse Crunches