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CrossFit 631
381-1 Route 25A
Rocky Point, NY 11778

(631) 849-6565

Friday 12-7-12

Friday, 07 December 2012 00:00

Warm Up-

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Handstand Practice

Conditioning-

2000m Row

50 Deadlifts (225#/155#)

Thursday 12-6-12

Thursday, 06 December 2012 00:00

Warm Up-

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength/Skill-

Snatch Practice

Conditioning-

15 Min AMRAP

30 Double Unders

20 Sit Ups

10 DB Snatch (5R/5L)

Wednesday 12-5-12

Wednesday, 05 December 2012 00:00

No Classes tomorrow morning.

Please check our website and facebook for times for afternoon classes.

We apologies for the inconvenience

WOD will be posted tomorrow afternoon.

Tuesday 12-4-12

Tuesday, 04 December 2012 00:00

Warm Up-

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Training-

CFT

Monday 12-3-12

Monday, 03 December 2012 00:00

Warm Up-

Run 400m

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill-

GOAT Challenge/ Open Gym

Conditioning-

400m Run

30-20-10-5

Burpees

Pull Ups

400m Run

Friday 11-30-12

Friday, 30 November 2012 00:00

Warm Up-

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

TGU

Conditioning-

1000m Row

50 DU

40 Hang Snatch (45/33)

30 Sit Ups

20 DU

10 Hang Snatch

Thursday 11-29-12

Thursday, 29 November 2012 00:00

Warm Up-

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Press

6-6-3-3-1-1-1

Conditioning-

3 RFT

400m Run

21 KS Swings (53/35)

12 HSPU

WOD Calendar

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