CrossFit Kids Sunday Sessions are continuing during the summer. The 4-7 grade group will meet 5:15 -6:00pm June 14, and 28; July 12, 19, and 26; and Aug 2. Other students are welcome to join the current group. Pick up the registration form at the front desk!
In addition there is a sign up sheet at the front desk for PreK - grade 3. Coach Molly is looking to add classes for the younger crew 3:15 - 4:00 and/or 4:15 - 5:00 on the same dates as above. Feel free to call her at 516-850-5628.
HERO WOD FRIDAY!
1 min double unders
10 burpee broad jumps
20 air squats - hold at the bottom every 5
10 box jump step downs (low/medium/workout height)
w/ a bar
10 clean lift offs
10 power cleans
10 front squats
10 squat cleans
10 minutes to prep for workout and warmup to squat clean weight
Nine rounds for time of:
Squat Clean (185/115)
Burpee box jumps (36/30)
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
200 m run, 10x knee to chest to sprinter.
10x walking samson stretch, 5x inchworms
2 rounds of 10 beat swings, 10 dips, 10 hollow rocks, 10 situps
2 RFT 29 Air squats, 200m run, 29 burpees, 200m run, 29 jumping lunges, 200m run, 29 pushups