Thurs 11.12.15

Skill: Back 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)


  • Min 1: 30 Double Unders (MOD: 30 WJR)
  • Min 2: 8 Strict Pull Ups* (Mod: Kip if necessary, Banded Pull Ups, Ring Row)
  • Min 3: 40 Air Squats
    • For 15 Minutes (5 rounds total)
    • Record reps and if it was completed successfully
    • *Add 1 Pull Up every Round

Rest 2 Min

With a Partner 5 Minutes As Many Rope Climbs As Possible

  • Switch back and forth every one

Box News:

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.

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)

IMG9501821 IMG9590511

Menu for 11:9-11:13


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