Unless you are following Coach Mike to Smithtown, this is your last chance to have him take a look at some of your movements. We have the CrossFit total. Come in and have him look at some of your power lifts and see how heavy you can go. Finish out strong and set a benchmark for the next phase of your journey!

Sunday’s schedule:

8am Open Gym

9am Weightlifting


A warm up/part A will be on the board

Crossfit Total

  • Sum of the Best of Each Lift
  • Back Squat
  • Shoulder Press
  • Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).