06/01/2018

Announcements Driven orders due June 7th Storm King – CrossFit Warm-up Oly WU (No Measure) 3Rd (empty bar) 3 Muscle Snatches from the hip 3 Behind the neck Snatch Grip Presses 3 Snatch Drops (5 second pause on last one) 3 Sots Press ..then add moderate weight 3 Power Snatches from the hip 3 Full[…]

05/31/2018

Storm King – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping turn on go Sprint Go Turn Right Go Turn Left Backward Run Go Turn Right 180 Go Turn Left 180 Belly Sprint start on belly Back Sprint start on back CrossFit[…]

05/30/2018

Storm King – CrossFit Warm-up Warm Up Ladder (No Measure) Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back Add a new element each round…burpees, situps…as many rounds[…]

05/29/2018

Storm King – CrossFit Warm-up Burg Warm-Up Three (No Measure) Tempo Row 3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast. After each round, complete (not for time) 5 Slow Dowel Good Mornings 5 Slow Dowel Back Squats 5 Walkouts* 5 Spidermans each leg *Walkout: Sumo style base to start (wide feet).[…]

05/28/2018

Storm King – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Partner[…]

05/26/2018

Announcements Memorial Day Weekend Murphy Saturday at 7 am or Monday at 9 am. No other classes on Monday. Post Murphy get together if we have enough interest. Contact Coach Brandi Storm King – Open Gym Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a[…]

05/25/2018

Announcements Memorial Day Weekend Murphy Saturday at 7 am or Monday at 9 am. No other classes on Monday. Post Murphy get together if we have enough interest. Contact Coach Brandi Storm King – CrossFit Warm-up Oly WU (No Measure) 3Rd (empty bar) 3 Muscle Snatches from the hip 3 Behind the neck Snatch Grip[…]

05/24/2018

Announcements Memorial Day Weekend Murphy Saturday at 7 am or Monday at 9 am. No other classes on Monday. Post Murphy get together if we have enough interest. Contact Coach Brandi Storm King – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping[…]

05/23/2018

Announcements Memorial Day Weekend Murphy Saturday at 7 am or Monday at 9 am. No other classes on Monday. Post Murphy get together if we have enough interest. Contact Coach Brandi Storm King – CrossFit Warm-up Squat WU AMRAP (No Measure) AMRAP 8 10 Straight Leg Swings -Right and Left 10 Side Leg Swings –[…]