Get Ready for Albany Regionals

100519

Wednesday

20 Minutes Amrap

10 reps Ring Dips

10 reps Stationary Waiter Lunge each leg

10 reps Double Under

GOOD LUCK to all the troops preparing for the Albany Regionals. 3-2-1 GO!

Get Ready for Albany Regionals

100518

Tuesday

For Time:

20 Burpees

20 Pull ups

50 Squats #95/#135

20 Pull ups

20 Burpees

Remember this Saturday we will meet at Ramapo Reservation 8am.

Billy Flips Out

100513

Thursday

for time:

Row 500m 2 Burpee 2 superplanks

400m 4 4

300m 6 6

200m 8 8

100 10 10

Here is Billy Flipping a 300lb tire. He uses great technique and is very determined to flip it!

GOOD WORK BILLY!

Grace

100512

Thursday

" Grace "

for time:

Clean and Jerk 30 reps

100509

Sunday

The Mother of all Mothers - Frannie-

Fran - for time:

Thrusters

Pull ups

21-15-9

Annie - for time:

Double Unders

Sit Ups

50-40-30-20-10

Happy Mother's Day to all the CrossFit Moms. Have a wonderful day!

What a Great time it was this Saturday morning at Ramapo Reservation. Good work to those who came despite the rainy forecast. We started and finished right on time. As soon as we got off the trails and stepped on the pavement the rain pummeled us. Here are some pictures of the Trail Run. For more pics look at the Fan Page.

100504

Tuesday

4 rounds for time:

500m row

20 alternating 1 arm snatches

30 1arm rows