Friday, 05.24.13: Bring your wrist bands

No 6:30pm class tonight.  We'll be closed Memorial Day Weekend Saturday-Monday.

WOD

750M Row

30 HSPU

30 KBS

30 KB Clean + Jerk

30 KBS

30 HSPU

750M Row

 

HAPPY BIRTHDAY KATHERINE! (BKA CANO)

Thursday, 05.23.13: Time for a run.

Mobility

Coach's Call Calves, Hams, Shoulders,

Skill Work

TTB

Training

1 Mile Run

30 TTB

90 DU's

800M Run

20 TTB

60 DU's

400M Run

10 TTB

30 DU's

Wednesday, 05.22.13: Strength Day

In keeping with our mid-week strength WODs, today's class will be spent on back squats.  

WOD

Back Squat 3X10

Pause for 1 Mississippi at bottom & top of squat

Note: The building will be closing early on Friday night so there will be no 6:30pm class.

Surprise Burpees! 

Tuesday, 05.21.13: HERO WOD

"Tyler"

Five rounds for time:
7 Muscle-ups (Scale is 2X C2B + Dips)
95/65 pound Sumo-deadlift high-pull, 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Note: No Body Prep/Recovery classes this week.  The building will be closed Saturday-Monday for Memorial Day Weekend.  Outdoor WOD on Saturday, weather permitting.

Congratulations to Coach Rob "B3" for graduating from Seton Hall!

Monday, 05.20.13: Back to it!

The 2013 North East Regionals was an incredible experience.  We had over 50 members drive 4+ hours to show their support for Michael Kim and Maxability.  Our presence was felt and most definitely heard amongst thousands of other CrossFitters, as highlighted when the MC referred to us as the "traveling crowd" of Mike Kim fans.  We can't thank everyone enough for coming and we're so happy to have spent this time together outside the box.  To those who wanted to be there but couldn't, your support was still felt with all the well wishes prior to the weekend and your online interaction during the events.  Mike finished in a very respectable 27th place among the top 48 athletes (aka freaks) in the North East.  When we bought the "Goin Ham" tank top on the boardwalk last summer, little did we know that Mike would be rockin it at Regionals! ($45 well spent) We were the ones yelling at him for once, and seeing him give his all out on the floor made us damn proud.  Watching these competitors crushing the workouts can be quite a humbling experience, but it's also super motivational.  We hope it has inspired you to push even harder, get out of your comfort zone, and continue to surprise yourself.  Thanks for an amazing weekend!

See more pics on our Facebook page!

Warm up

3 Rounds of:

Rutgers Platform (increase weight)

10 HSPU

WOD

45 Squat Cleans 

AHAP - 10 min. max

Ca$h Out

GHD Hip extensions

Sunday, 05.19.13: Regionals Day 3

LAST DAY OF REGIONALS - NO CLASSES OR OPEN GYM

Sunday Regional WODs

Individual Event 6

100 Double unders

50 HSPU

40 TTB

30 Axle Shoulder to OH 160/100

90 Ft. Walking Lunge w/ axle

Individual Event 7

4 Rounds:

15 Ft. Rope climb, 2 ascents

100 Ft. Sprint

4 Squat Cleans 225/135

100 Ft. Sprint

HAPPY BIRTHDAY VICKY!

Saturday, 05.18.13: Regionals Day 2

NO CLASSES OR TEASER WODS TODAY

Home WOD

10 Min. AMRAP:

20 Double unders (or tuck jumps if no rope)

20 Lunge jumps (Every rep counts)

10 Clapping Push ups

Ca$h Out

100 V-ups for time (return to hollow position)

3 Burpees everytime you need to come out of hollow position to rest

---

Saturday Regional WODs

Individual Event 4

100 Wall Balls 20/14

100 CTB Pull ups

100 One-legged squats

100 One-arm DB snatch 70/50

Individual Event 5

21-15-9:

Deadlift 315/205

Box jump 30/24

Friday, 05.17.13: First Day of Regionals!

Reminder: No classes today, tomorrow or Sunday. 

Home WOD

30-20-10 reps of:

Burpees

Squats w/ elevation

Grasshoppers 2-ct

Check out our Facebook page for updates on Regionals and keep up with the media coverage on the CrossFit Games site here.

Friday Regional WODs

Individual Event 1

"Jackie"

1000M Row

50 Thrusters 45#

30 Pull ups

Individual Event 2

7 minute ladder:

3 OH Squats (AHAP)

Individual Event 3

For time:

30 Burpee Muscle ups