Tuesday 3-1-2011

Gregs Post WOD protien shake – raw eggs.

Workout of the Day (WOD)

“McCluskey”

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

The Row for the Red Cross Event is this weekend.  Please come by and participate.  It is ok if you didn’t sign up you can just come by and make a donation.  Bring you friends and family.

Monday 2-28-2011

Workout of the Day (WOD)

Hang power snatch 3-3-3-3-3 reps

After Rest Follow up with 6-8 Rounds of:

Sprint on Rower 30 sec

Rest 30 Sec

Saturday 2-26-2011

Workout of the Day (WOD) Nancy

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Friday 2-25-2011

Workout of the Day (WOD)

Back Squat 3-3-3-3-3 reps

The Row for the Red Cross is coming up soon.  If you didn’t sign up for it you can stil come just stop by that day and make a donation to the Red Cross.  You can also invite any of your friends and family.

Row for Red Cross Update

Row for Red Cross Update

In order to raise the most amount of money for the Local Red Cross we will be allowing anyone who would like to participate to come down on March 6th and Row. 

We will only be asking that you make a donation to the Red Cross.  The suggested donation is $20 but that is not required, donate what you can.  Cash or Check will be accepted, Make all Check out to the Red Cross. 

The details are below:

Event: Row 5K on Concept2 indoor rower

Time: First Heat will start at 12:00 pm Check-in time: 11:00 am-2:00pm

Location: CrossFit Stony Brook 22 Woods Corner Road, Setauket, NY 11733

For more info email info@crossfitsonybrook.com

Thursday 2-23-2011

Workout of the Day (WOD)

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Wednesday 2-23-2011

WOD

21, 15, 9 reps of:

Hang Power Cleans 135 lbs

Knees-to-elbows

Post total time.

Tuesday 2-22-2011

WOD

Deadlift 3-3-3-3-3 reps

CrossFit Stony Brook Sports Outing -White Water Rafting

CrossFit Stony Brook has planned its first sports outing.  In CrossFit we think it is important to get out and try new sports and to get outside and be active.  We also love the community aspect of our gym, and love getting together to have some fun.  We will be planning different group outings throughout the year and would love for everyone to participate.  Anyone is welcome to join us so feel free to bring your friends and family. 

Event:White Water Rafting

Date:May 14th

Time: All day event – start time 6:30 am

Cost: $115 per person

Includes:

• Round trip transportation in a coach bus to White Water Challengers in PA
• A day of White Water Rafting on the Lehigh River
• A taste and nutritious lunch, grilled chicken on a nice salad if you have food allergies or don’t eat chicken or something like that email michael@crossfitstonybrook.com and I will work on getting you something else.
• More to be added depending on how many people sign up

Wetsuits are not included but recommended if it is cold.  If you have one or can borrow one bring it.  You can rent them there also.  Try not to wear cotton, its very cold when wet.  Bring dry cloths to leave on the bus. 

How to Sign up:

1. Login to our member accounts system by clicking here https://clients.mindbodyonline.com/ASP/home.asp?studioid=14884 
2. It should take you to the right spotif it doesn’t Click on the seminars tab in the top right
3. Click on the sign up now button under the White Water Rafting Trip
4. It will prompt you to login.  If you don’t have a login yet create on, even if you not a member. Its really simple just follow the directions.
5. After you login click enroll, you can also enroll others and pay for them if you like.
6. Follow prompts to pay by credit card

If you would like to pay by cash or check just stop by the gym and we will take care of it for you.

Space is limited so sign up early! The Deadline has been extended until the 29th. 

Restrictions: You must be 9 years old or older to participate.  All Reservations are final, we can not refund your money because we have to pay for everything before hand.  If you can’t make it you can give it to someone else.  We will do our best to help you with that if we can.

No Alcohol or glass on the river and you cant bring a hard cooler on the river. The driver asked that we dont bring stryofoan cooler on the bus because they make a mess.

Monday 2-21-2011

A special Congratulations to Hayley. On Saturday she did her first pull-up, and she actually did it a few times.  She is also the first woman to get a pull-up at CrossFit Stony Brook. 

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups