WEDNESDAY

I will be announcing this all week as a reminder that Saturday and Sunday there will be no am classes due to the weight lifting certification taking place at out gym.  I will have open gym at 12 pm both days.  Open gym will not be a coached class.  Open games competitors have to get judged Friday or Monday in the am.

Also, if you are interested in forming teams for the Long Island Affiliate League, do so now.  The second series of competitions will be starting sooner than later.  Don’t wait until last minute to sign up for this if you’re serious about entering.

STRENGTH: (click for video)

PUSH JERK OR SPLIT JERK

3/3/1/1/1/1

CrossFit WOD:

5 rds:

20 double unders

15 medball situps 20#/14#

10 deadlifts 185#/135#

5 handstand pushups