Sunday May 26th 9:00 am start.
The first Heat will be at 9 am and they will run every hour thereafter. Each heat will have 8 people in it and we will run them all morning/afternoon until everyone that wants to do it gets done. We have a signup sheet in the gym to pick you heat times.
If you have never tried CrossFit this is a great event and workout. You can easily scale it or grab a friend (or a few friends) and do it as a team. If you are doing it as a team your team counts as one spot in the heat.
Run 1 mile
Run 1 Mile
You can partition the pullups, pushups and squats any way you choose but you need to start with and end with the run. For the toughest – wear a 20# vest or body Armour.
BBQ will start at noon. All are welcome. And if you want to bring something to eat feel free, just let us know what your bringing.
There is no cost for this event but if you wish to donate you can do so at the event or online at: http://mdmfundraiser.com/ You can also order a t-shirt from the website.
Check out the facebook event page: https://www.facebook.com/events/465640090178437/ click attend if your coming and foward it on to your Friends
New Yoga Class starts June 1st at 8 am. You may want to get a Yoga Mat for the class. I am going to try to get some to sell by then, but you can always puck one up at Dicks or Sports Authority.
The yoga class will count as any other class so if you on the unlimited membership package its included. If you are on a limit membership package it will just count as one of your classes for the week. I hope everyone can come try it out in the month of June and give us your feedback. If people like it we will add a few other times.
Hey guys Memorial Day Murph is Sunday. Tough WOD and a BBQ after. Sign up for heat times in gym. We are Closed Monday Memorial Day.
Strength/Skill: 15 Minutes
Beginners – learn the clean and jerk
If you have been here a little and have worked on the clean spend the 15 minutes working up to a 1 RM Split Jerk.
5 Rounds for time:
5 Power Cleans 175/115#
5 Split Jerks 175/115#
10 X Shuttle Sprint 30 Feet
Rest 90 Seconds between rounds
Sign up for Memorial Day Murph! Also we will be closed on Monday Memorial Day.
Strength: Back Squat work up to a 1 rep max
For total Reps:
4 Min ME Walking Lunge
4 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
3 Min ME Walking Lunge
3 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
2 Min ME Walking Lunge
2 Min ME DB Snatch 40#/30# (alternating)
Rest 1 min
1 Min ME Walking Lunge
1 Min ME DB Snatch 40#/30# (alternating)
Skill: Kipping Pullups
3 Rounds fot time:
21 KB Swings 53/36
4 Rounds for time
30 Steps weighted Walking Lunge 45/25#
20 Toes to Bar
10 Handstand Pushups
Signup for Memorial Day Murph, order a t-shirt on their website by tomorrow so you get it in time.
4 rounds for time of:
27 Box jumps, 24″ box
11 Squat cleans, 145 pounds
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
1000M Row buy in
5 Rounds of
5 Burpee Muscle Ups
10 Hang Power Snatch 115/75#
We will scale the Burpee Muscle ups to Burpee Pullups
Sign up for Memorial Day Murph!
Select your heat at the gym, order a t-shirt online at www.mdmfundraiser.com and Hit up our FB page!
Mobility: Olympic Wall Squat page 343
100 Double Unders
then 3 Rounds of:
15 Overhead Squats 95#/65#
15 KB Swings 1.5/1
100 Double Unders
CrossFit Stony Brook is the premier fitness studio on the North Shore of Long Island. Voted best on Three Village by Patch Readers it is conveniently located near the border of Stony Brook and Setauket.. CrossFit is an effective way to get in the best shape of your life. Anyone can do it, our community includes kids, teens, college students, moms, dads and grandparents. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. Its always different, its always fun! Come give it a try!