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.
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
Cuban Rotations 5X5 heavier then last week
AMRAP 15 min
Run 50 Forward
Run 50 M Backwards
10 Push Press 95/65#
Warmup/Mobility: Super P-Laties
Strength/Skill: Deadlift 8 x 2 Start your first set at 50% and add weight each set. Rest 1 minutes between sets. Make the lift fast, explode off the floor, but lower it in control dont drop or slam it.
Conditioning: AMRAP 18 min:
9 Push ups
18 Situps – Butterfly
Order you Memorial Day Murph T-Shirt at http://mdmfundraiser.com/ now to get it on time.
5 Rounds for time:
30 Box Jumps 24/18
Cash Out: 3 sets of 10 reps V – outs on rings
Facebook Challenge Update: Everyone that checked in up to sunday got one entry for each time they checked in. I chose one winner at Random for the first prize. Jason Sanders was the winner of Bottle of PureParma Fish Oil. Congrats.
This week remember to check in and then after the WOD write a comment on our page or the post of the days WOD (I will post it on our facebook page each day). Or write a good status on your own page and tag CrossFit StonyBrook in the tag for more chances to win. This weeks Prize is a Starbucks Gift Card. Extra Prize for the one that makes me laugh the hardest.
CrossFit Stony Brook is the premier fitness studio on the North Shore of Long Island. Conveniently located near the border of Stony Brook and Setauket it is easy to get to. CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit.