Strength: Front Squat, 5×3, 90% of 3RM, Every 90 Sec (0, 1:30, 3, 4:30, 6)
WOD: Reverse Fight Gone Bad
- 1 Min AMAP Thrusters (95/65)
- 1 Min AMAP Toes 2 Bar
- 1 Min AMAP HRPU
- 1 Min Rest
- = 1 Round
- *Keep one RUNNING total of all the thrusters plus T2B plus HRPU you complete per round
- *Complete 4 more times
- *5 Total Rounds (5 Separate Scores)
- = 1 Round
Shoutouts: Happy Bday Glenn M
Box News:
If you know anyone interested in giving CrossFit a try, tell them to come on Thursday at 5pm!
- As usual, we are getting together for some fun. Just incase you didn’t receive the invite here is what is going on in October:
- Guys Only Night: Friday 10/16 8pm Please, join for GUYS ONLY NIGHT at the box! No plans, no details, just simply good time! Bring your own food and drinks. If you have poker tables, cards, bring them! Please, RSVP directly to Facebook event page or directly to Kevin: 732 977 2916. https://www.facebook.com/events/1499078900385245/
- WOD, WINE, AND WOMEN: Thursday 10/22 6pm Please, join us for a Ladies Only Night complete with a WOD, some wine sent by Rumson Wine, and a Lululemon trunk show for your shopping pleasure. We will have raffles to win great prizes! Bring a friend and receive more raffle tickets for more chances to win! Also, bring your favorite healthy dish to share with the recipe RSVP directly to Facebook event page or Sky Cohen @ 646-265-4611. Ben is also providing a $50 gift card for Lululemon to one lucky winner! https://www.facebook.com/events/1480913708877225/
