Mon 11.9.15

This week every WOD will be a SPRINT. This means we really want you to work hard for a short period of time. It is important to scale appropriately so you can constantly move.

Skill: Front Squat % Work (10, 8, 6, 6, 4)  %55, 70, 75, 75, 80% Week 3 Deload Week

(0:00, 2:30, 5:00, 7:30, 10:00)


  • 30 Wall Balls (20/14)
  • 20 OHS (95/65)
  • 10 Power Snatches (95/65)
    • 13 Min Cap

*Record Time then Complete

NOT for time

3 sets of 8reps of Banded Goblet Squats (2 sec Pause at bottom)

3 sets of 10 Hollow Rocks


Box News:

NOVEMBER 13TH AND 20TH – will be the last two Abs and Arms Friday this month.


    • 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.
      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

(please see facebook for RSVP. If you do not have FB then ask a coach about the event you are interested in)

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Menu for 11:9-11:13


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