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michael@crossfitstonybrook.com
3 months ago

Happy Birthday to Coach Mike

CrossFit

michael@crossfitstonybrook.com
3 months ago

CrossFit

WARM-UP
4 ROUNDS
:15 Jumping Jacks
:15 Bootstrappers
:15 Groiners
:15 Air Squats
Into…
2 ROUNDS
100m Run
5 BB Deadlift
10 Elbow Punches
5 Muscle Clean

michael@crossfitstonybrook.com
3 months ago

CrossFit

3 ROUNDS
Jog 200M
10 Med Ball Deadlift
5 Push-Up to Pike
5/5 Single Arm Ball Press

Skill
10 Min EMOM
1) 10 Shuttle Sprints
2) 5 Dive Bomber Pushups

michael@crossfitstonybrook.com
3 months ago

CrossFit

WARM-UP
GENERAL WARM-UP
200m Run (100m EZ into 100m
Tough Job) into…

2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs

michael@crossfitstonybrook.com
3 months ago

CrossFit

Warmup
Run 200M
8 Burpees
Run 200M
10 Deadlifts
Run 200M
10 DB Hang Power Cleans
Run 200M
10 DB Thrusters

michael@crossfitstonybrook.com
3 months ago

CrossFit

WARM-UP
AMRAP x 10 MINUTES
5 Strict DB Burpees
8 DB Front Rack Lunge (R)
5 DB Filly Press (R)
8 DB Front Rack Lunge (L)
5 DB Filly Press (L)
8 Alt. Sit Thrus

michael@crossfitstonybrook.com
3 months ago

CrossFit

Warmup
Run 400M

3 ROUNDS
10 PVC Pass Thru + Toe Touch*
10 Bootstrappers
10/10 Moose Antlers
*PVC Pass Thru + Toe Touch =
PVC Pass Thru then reach for
toes with hands in snatch grip
on PVC Pipe

michael@crossfitstonybrook.com
3 months 1 week ago

CrossFit

AMRAP x 5 MINUTES
5 Inch Worm + Push-Up
10 Alt Groiners
10 Plate G2OH
20 Alt Lunges

michael@crossfitstonybrook.com
3 months 1 week ago

CrossFit

WARM-UP
Runners Warmup
With Resisted Running Drills


EVERY 2:00 FOR 5 SETS
5-15 Good Pushups + Run 100M

AMRAP 5 Min
12 Pushups
12 Box Jumps 
Run 100M

Rest 1 Min

michael@crossfitstonybrook.com
3 months 1 week ago

This Weeks Schedule:

CrossFit Live Classes

Monday - Friday
6 am - In Front of the gym
9:30 am - In Parking Lot
1 pm - In Front of the Gym
4 pm - In Front of the Gym
6:30 pm - In parking lot

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