Wed: 9.30.15

Strength: Hang Clean, 4×3, EMOM, 70% of 1 RM Clean (NOT % of 1RM hang clean)


  • 30 Alt Pistols (1 for 1)
  • 20 TRX Rows/Ring Rows
  • 10 Hang Cleans (115/65)

25 Min Cap in total

Shoutouts: Coach Josh Roden Bday, Vivian 2 Year Anniversary


Box News:

If you know anyone interested in giving CrossFit a try, tell them to come Tomorrow 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.
  • 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!
  • In trying to make the Box the place for all of your fitness needs, Josh will be hosting a Barbell Club on Thursday Nights from 6:30pm-7:30pm. This class will be solely dedicated to the Olympic Movements and building strength associated with those movements (clean, jerk, snatch).  This Barbell Club is in the experimental phase for the month of October (10/8, 10/15, 10/22, 10/29); the future, in terms of cost/additional classes, is to be determined moving forward. Sign up online like usual. Class size is strictly registered to 8 people. There will not be a waitlist offered. We ask that you do not put us in the situation to overpack class. I hope we can gain interest and really make this club something special. 

    P.S. – As of now, Josh is doing this on his own free will so if he needs to cancel class due to an emergency or work conflict then class will be canceled for that day. Look at this as an opportunity to improve your Olympic Lifts with someone who purely wants to help out. Appreciate the process! 


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