Programming for September 19th through September 25

Great job to all our athletes who competed in Flex on the Beach. Some PRs were hit on the olympic lifts. 

Coach Aja is beginning a women's only class this week for the the next 6 weeks. This class is designed to teach women about CrossFit and get their fitness journey started. The class will be on Mondays, Wednesdays and Fridays from 12pm-1pm. At this time, the gym will NOT be available for open gym. Please be mindful of that. 

CrossFit Kids

     CrossFit Kids Sunday Sessions will begin October 16, 2016. The 6 week program is available for students Pre-k through Grade 10.  Registration forms and waivers are available at the front desk.  Contact Molly Zarba at 516-850-5628 for further information.

Monday September 19, 2016




Row 300m
10 Boot Straps
6 Elbow to Instep w/rotation
10 Squat Thoracic Rotations
10 Samson Lunges



Single Leg Group:

3x8 Front Rack Box Step Ups each leg@20% of 1RM Back Squat


If this is too heavy, use a weight that allows you to complete the reps.  Determine weight based off of your weaker leg.


Squat Group:





*If you joined us for Sunday’s work outs, be smart about your loading and listen to your body.  Either decrease percentages, or do step ups instead of squatting if necessary.



3 rounds alternating with a partner:

In 3 minutes:

Row 400/350m
12 Burpees Over Rower

AMRAP Wall Balls in remaining time (20/14) 



Row 1 minute slow+1 minute moderate
10m Duck Walk
10 Air Squats
10m Bear Crawl
10 Toe Touches
10m Inch Worm Push Up
10 Push Up Shoulder Taps
10m Burpee Broad Jump

3 rounds with 1 minute rest:
Row 20/15 Calories
12 Goblet Squats (70/53)
10 KB Swings

Wall Balls (20/14)
Sit Ups


Tuesday September 20, 2016



Row 200m
Run 200m
20 Toe Touches
10m Inch Worm Push Ups
10m Broad Jump/High Jump


With an empty barbell:

5 Clean Lift Offs
5 Power Cleans
5 Strict Press
5 Push Jerks
5 Clean and Jerks



Part 1

4 rounds with 1 minute rest:

Row 200m

10 Clean and Jerks @40% (Rd 1)
7 Clean and Jerks @50% (Rd 2)
5 Clean and Jerks @55% (Rd 3)
3 Clean and Jerks @60% (Rd 4)

-rest 5 minutes-

Part 2:

2 rounds with 3 minutes rest:

200m 2 Arm Farmer’s Carry (70/53)
400m Run

-rest 5 minutes-

Part 3:

3 rounds for quality:
10 Kossacks (option to add weight)
5 Inch Worms
5 KB Windmills (each side)



Run 200m
Karioka 10m
6 Elbow to Instep with Rotation
10m Reverse Crab Walk
10 Arm Circles each direction
30 second Supinated Hang

4 rounds for quality:
10 KB Upright Rows
60m Double KB Overhead Carry
6 Strict Chin Ups

3 rounds for time:
Run 400m
21 Box Jumps
12 Pull Ups


Wednesday September 21, 2016





3 rounds for quality:

8 Empty Bar Goodmornings with slow negative

30 second side plank each side (option for straight arm)

3x10 second Bottom of Push Up Hold+10 second Top of
Push Up Hold




Ring Muscle Ups

EMOM for 9 minutes:

Option 1:

A- 20 second Ring Support Hold

B- 20 second Bottom of Ring Dip Hold

C- 3-5 Unbroken Muscle Ups


Option 2:

A- 15 second Ring Support Hold+Bottom of Ring Dip Hold

B- 5 Muscle Up Negatives

C-5 Low Ring Tic Tocs


Option 3:

A-10 sec Ring Support Hold+10 sec Bottom of Ring Dip Hold

B-8 Ring Rows

C-8 Ring Dips



In 12 minutes:

50/33 Calories Assault Bike

-then AMRAP in remaining time-

10 Box Jumps (24/20)
15 Sit Ups
4 Muscle Ups

*Scale muscle ups to
4 Transitions or 4 Ring Rows+4 Ring Dips



Row 250m
10 Kossacks
20 Single Leg Toe Touches
10 Squat Thoracic Rotations
30 second Side Plank each side

EMOM for 12 minutes:
A-10 Lateral Box Step Ups (5 each)
B-10 Single Leg KB Deadlifts (5 each)
C-10 Double KB Thrusters (2x35/2x26)

2 rounds:
500m Row
40 Air Squats
30 Double Unders (60 singles)
20 KB Sumo Deadlifts (70/53)
10 Burpees




Warm Up:

10 PVC hollow rocks
10 PVC hollow rocks extending hands to floor
10 PVC hollow rocks extending hands and hips
10 PVC t2b
30 sec shoulder stretch on wall
30 sec pike stretch on wall


Skill: Glide Kip (Gymnastics Bar Muscle-Up)

Toes to bar then pull up your pants!

Step 1: Hollow body glide to open hips

Set 2: Glide to toes to bar

Extension to flexion

Drill1: swinging flexion(maintain t2b for multiple swings)

Drill 2: Partner t2b keeping chin tucked (will tell you if you're lacking core strength)

Step 3: Glide kip pull

Drill1: Dead hang t2b to hips to bar (same as deadlift)

Drill 2: Glide to t2b to pull to hips with straight arms. Goal is to maintain a straight body parallel to the ground.

Drill 3: PVC pipe sit-ups focusing on speed at hips vs stomach and tight elbows

Drill 4: PVC t2b to sit-up

Step 4: Put it all together!


AMRAP 10 minutes

2-4-6 etc.
Wall Walks
Toes to Bar

After each round:

10m Plyometric box jumps



Thursday September 22, 2016




Run 200m
10m Side Shuffle Each Way
10m Karioka Each Way
10m Partner Wheel Barrow each way
10 Standing PVC Pass Throughs
5 Yoga Push Ups
10 Squat Pass Throughs



A. Superset

1) 3x3 Snatch Pull Unders

2) 3x5 SOTS Press


Start empty and increase as necessary.


B. Superset

1)3x1 Snatch Lift Off+ 1 Pause Snatch+1 Hang Snatch

2)3x1 Snatch Balance+2 Overhead Squats


C. 5 sets: 1 Pause Snatch + 1 Hang Snatch



EMOM for 12 minutes

A-Run 200m

B-10 Toes to Bar

A-7 Snatches at 60% of Strength

D-30 seconds Max Bar Facing Burpees



Run 200m
5 Inch Worm Push Ups in place
10 PVC Pass Throughs
10 T Push Ups
10 PVC Rotations
10 Y Wall Slides
EMOM for 9 minutes:
A-8 Double Kettle Bell Bench Press
B-8 1 Arm Bent Over Row
C-10 second Bottom of Ring Dip Hold+10 second Ring Support

AMRAP in 15 minutes:
Run 400m
25 Wall Balls
25 Kettlebell Swings (53/35)


Friday September 23, 2016





Run 200m
Row 200m
10m Lunge w/ Twist
10 Kossacks
30 second Squat Hold
10 Tuck Jumps



A. Back Squat 10-8-6-3-3-3


B. 4 sets with full recovery:

Reverse Sled Pull 30m+Sled Push 30m


C. 200m Walking Lunges (option to add weight)





In 20 minutes:

Run 1 mile

-AMRAP in remaining time-

15 Wall Balls (20/14)
10 Box Step Ups Step Ups
5 Burpee Box Jumps


B. Row 75/50 Calories



150m Straight Leg Row
10m Side Shuffle
10m Lunge w/ twist
10 Ring Rows
10 Push Up Shoulder Taps
10 Beat Swings

1 minute Tripod/Headstand Hold or Practice

With a partner, AMRAP in 20 minutes:
50 Calorie Row
40 Calorie Assault Bike
30 Toes to Bar
20 Box Jump Overs
10 Handstand Push Ups (Hand release push ups)


Saturday September 24, 2016



Run 200m
20 Toe Touches
10 Bull Dogs
10m Broad Jump High Jump

Jump Rope Warm Up:
30 second Single Unders
10 Pogo Hops
30 High Jump Single Unders
30 seconds Double Unders or Attempts



3 rounds for time:

200m Run
30 Double Unders
21 Kettlebell Swings (53/35)
30 Double Unders
15 Box Jump Step Downs
30 Double Unders
9 Single Arm Russian Swings (53/35):



Sunday September 25, 2016



Run 400m
10 Kossacks
10 Squat Thoracic Rotations
30 second Plank Hold
10 Air Squats
30 second Plank Hold
10 Jumping Air Squats



First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.



7 rounds with a partner:

Run 400m together
29 Back Squats (135/95)

Break up back squats anyway.  Take from the ground