WOD: Abs and Arms
- Part A: 15 Min AMRAP
- 50 Weighted Crunches
- 3×8 Barbell Curls
- 40 ABMAT Sit Ups
- 3×8 Dips
3 min rest
- Part B: 15 Min AMRAP
- 30 Hollow Rocks
- 3×8 Dumbbell Curls
- 20 Leg Raises on Pull Up Bar (mod: knee raises)
- 3×8 Tricep Kickbacks
Box News:
Starting December 1st, you will be able to place an order with Sky’s Cafe! The details on how, what, when are as follows:
– Meals are targeted for people who want healthier options and don’t have time to cook or just need a break from cooking at home.
– There will be two options for breakfast/lunch/dinner to choose from.
– Prices are $8 for breakfast, $10 for lunch, and $12 for dinner.
– Food will be delivered to Crossfit Sayreville Monday afternoon. You will find the menu for the following week attached to your order.
– The order must be placed by Friday 12pm for the following week’s delivery.
– Dressing (basil, cilantro, dill or mint), peanut/ almond butter is available for sale as well and will be ready Monday afternoon with food delivery.
– Sign up and register your account for future orders. http://demo.sure3.com/
If you have any questions or special requests for your dietary restrictions contact me directly at [email protected].
The first week’s menu is below
- Upcoming Events:
- November 21, 2015 – Family Dinner
- December 8, 2015 – WOD, FOOD, and Women Only Night
- December 18, 2015 – Holiday Party – Use this link to sign up: https://m.signupgenius.com/#!/showSignUp/30e0e45aba92faaf94-crossfit
- (please see facebook for RSVP. If you do not have FB then ask a coach about the event you are interested in)
