THURSDAY, NOVEMBER 7, 2013

Just a reminder about a few important things going on at Thor Fitness.  This Saturday at 11:30 is the weightlifting class.  Let me know if you will be attending.  If attendance drops off, class will be cancelled.  Don’t forget that Saturday is Friends and Family day.  Bring someone in to experience a CrossFit workout that will be ass kicking but not too technical.  And don’t forget to save Saturday, December 21st for our Holiday Party at The Grill Room in Hauppauge from 8 to 12.

If you have not gotten an email from The Box HQ regarding setting up a membership profile please let me know.  Some of the emails I had weren’t correct.  If you did get the email enter your password to log in as well as your credit card info.  I can not get this software up and running until you all enter your membership profile.  I can also do this with you at the gym if you’re not sure how to do it.

STRENGTH:

squat clean

7/5/3/3/1/1

CrossFit WOD:

“DIESEL”

21-15-9

Squat clean 115#/75# RX+ 135#/95#

push ups w h/r

K2E

LEVEL 1:

15-12-9

squat cleans 65#/35#

push ups

ab mat situps