CrossFit Stony Brook | June | 2012 | Forging Elite Fitness

Saturday 6-30-2012

By John ⋅ June 29, 2012 ⋅ Post a comment

“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

We are closed on Sunday but if you want to meet up here at 10am to go for a run Dan is organizing a group and all are welcome.

Friday 6-30-2012

By Michael Denicola ⋅ June 28, 2012 ⋅ Post a comment

Thanks to everyone who brought a friend yesterday. Lots of things coming up. I need you Beer fest Bus money please bring it in. Also sign up do the 430 Challenge.

We are closed on Sunday but if you want to meet up here at 10am to go for a run Dan is organizing a group and all are welcome.

“Strange”

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Thursday 6-28-2012 Bring Your Friend Day

By Michael Denicola ⋅ June 27, 2012 ⋅ Post a comment

Today is bring your Friend to CrossFit Day. You are the ambassador for your friends. You will show them the ropes and teach them the movements. We will be here to help you.

Partner WOD

AMRAP 20 Min

Partner Carry 100 M

then each partner will perform the following one at a time

5 Burpees
10 wallballs
15 Russian KB Swings

Wednesday 6-26-2012

By Michael Denicola ⋅ June 26, 2012 ⋅ Post a comment

Quick Note on upcoming class schedule:

We will be closed on Sunday, all the trainers are going to an OLY Certification in Albany. I am sorry for any inconvenience this may cause you. We also will be closed next Wednesday for the 4th of July, enjoy the holiday.

Five rounds for time of:

15 Knees to elbows

15 Hip extensions

Handstand walk 15 meters

15 Box jumps, 24″ box

Post time to comments.

Tomorrow is Bring a Friend Day at CrossFit Stony Brook. Bring a friend and have some fun, its going to be a partner WOD.

Also: Help nominate CrossFit Stony Brook as Best Gym in Three Village Area at:

http://threevillage.patch.com/articles/readers-choice-nominations-best-gympilatesyoga-studio-in-northern-brookhaven

Tuesday 6-26-2012

By Michael Denicola ⋅ June 25, 2012 ⋅ Post a comment

Complete as many rounds as you can in thirty minutes of:

5 pull-ups
5 ring dips
15 Sit-ups

Dont forget Thursday is bring a friend Day.

Monday 6-25-2012

By Michael Denicola ⋅ June 25, 2012 ⋅ Post a comment

For 15 minutes practice and workup to a heavy 1 rep of the clean and jerk.

-rest 5 minutes then-

AMRAP 15 min

9 Deadlifts

6 Hang Power Cleans

3 Jerks

The Rx’d is 65% of what you worked up to on the heavy clean and jerk – adjust up or down based on your individual abilities.

Don’t forget to sign up for the 430 Challenge. The spartan race is on Amazon Local Deals today for anyone who is thinking of doing it.

Sunday 6-24-2012

By Michael Denicola ⋅ June 24, 2012 ⋅ Post a comment

21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

Saturday 6-23-2012

By John ⋅ June 22, 2012 ⋅ Post a comment

“Nick”

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

We are going to be having a PR Competetion in the gym for anyone who is interested. It is $40 and there are cash prizes. There will be prizes for fastest time and most improvement. So everyone even beginners have a chance of winning money. The more people that sign up the more money you can win. The info is the gym. Sign up and lets hit some PR’s.