Remember….
NO 7:30pm class tomorrow night!
The box will be closed for a private event. We apologize for the inconvenience.
Companionship
Main – CrossFit
Warm-up (No Measure)
3 rnds (NFT) – 8 min
10 strict toes to bar
10 lunges
20 hollow rocks
30 sec Samson stretch
Lev1: Front Squat (1 RM)
Lev2: Front Squat (5×5 by feel)
Conditioning (Time)
800 m run w/ plate L1: (45/25) L2: (25/10)
50 ground to overhead plate
50 lunges with plate overhead
400 m run
25 GTO
25 lunges
Saturday/5/4/2013
Main – CrossFit
Schmalls (Time)Â 
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
DOUBLE UNDER-A-THON
What Kind of Difference Can You Make In 3 Minutes?
When: Saturday, May 4th
Time: 1pm
Where: Reebok CrossFit 5th Ave
What: MAX DUs in 3 minutes
Cost: $10.00 in advance, $15.00 day of the event *All proceeds go to YAI
Prizes:
- Rx custom rope for the top female AND male jumpers!
- Discount code for Rx ropes for ALL who participate.
- FREE registration into YAI’s famous Central Park Challenge 5k race on June 1st.
- Top Fundraiser recieves a supplement package from NutriForce Sports and a bottle of EVOO from Kasadrinos Extra Virgin Olive Oil, straight from the Southern Peloponnese (minimum fundraising of $30)
- There will also be 4 Yankees tickets being raffled off and various other surprises.
*Register HERE
Friday – 5/3/2013
Main – CrossFit
Wuwod: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Conditioning (Time)
2 min interval: 2min rest : 3 rnds
4 deadlifts (155/115)
8 push ups
2 min intervals: 2 min rest: 3 rnds
8 back squats (115/75)
12 squat jumps
2 min intervals: 2 min rest : 3 rnds
10 thrusters ( 75/45)
14 burpees
