WOD - Thursday, 3.31.2016


SUMMER FIT CHALLENGE DETAILS!
Beginning next week the 9:30am and 6pm classes on Tuesday's and Thursday's will be summer fit programming.   Everyone is still welcome to join in to classes at this time,  it is just that the programming will be focused towards the 2 different challenge groups.

*UPDATE*
We have had a few questions regarding the Challenge which makes me happy to know lots of you are interested.
1.  There is no buy in or charge for this Challenge.  We have set this up and created two groups that have been known to have the most interest.  We encourage you to challenge yourself and we will assist you in programming/ diet advice and to keep you on track.

2. Even if your normal training time is not 9:30am or 6:00pm you 100% welcome to follow that day's programming in the regular hour you attend.  You are also 100% welcome to do it on weekends, during open gym if that better fits your schedule.  We ask that you participate in class with the warm-up, follow the flow of the class, however you will focus your strength/technique and WOD as the challenge prescribes on that Tuesday or Thursday. 

If you have any other questions please feel free to ask Rob, Keith or Anita while in the gym and we will do our best to answer them for you.  Also feel free to Email me anita@activelifethletics.com at any time and I will get back to you with any of your questions.
 
This is a fun Challenge to get you where you want to be for the summer!!!

CROSSFIT KIDS UPDATE

In addition to our Sunday Sessions, CrossFit Kids classes will now be held at FX Hegarty School in Island Park on Wednesday afternoons beginning April 13.  Sign up through the Island Park Recreation Department using the following link:

 http://www.ips.k12.ny.us/site_res_view_folder.aspx?id=fc1ab9d3-87bc-4d69-9a39-5a137250fc49

Contact Coach Molly for additional information.  516-850-5628

MAN Night
Man Night is coming to CrossFit Island Park.  Saturday April 9th is the night all the MEN in the gym will gather to do manly things like pump iron/ play games and other things us ladies will never know about.  
Save the date and more info will follow!

CROSSFIT

STRENGTH

Bench Press!!!!! Yay we have benches now
 
A) Find a 1 RM
B) Perform 1 x 20 @ 55% or 1RM with a slower down, faster up tempo. How long does it take you to complete the set? How many breaths do you take in the 20 seconds after you're done with the set?

WOD: "Ogar" Complete as many rounds as possible in 14 minutes: 3 Power Snatches 135/95# 1 Muscle up 12 Wall Balls 20/14#

Scale weight on power snatches

Scale muscle up to 3 pull ups and 3 dips Scale weight on the wall ball

Core Cash out: 4 rounds for quality 30 seconds side plank each side 30 seconds front plank 10 GHD Back Extensions

FITNESS

A) EMOM

7 min EMOM: 8 pull ups + sit ups. Count the # of sit ups in each minute.

 Upload File

B) WOD

4 RFT: 90m sprint, 8 burpee over box, 25 air squats (Sprint from the back of the gym down the driveway and back.)

  

 

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