Saturday December 8, 2018

Congratulations to the five gentlemen (Marc, Phil, Kyle, Craig and Kevin) who all got their first muscle up yesterday! Congratulations to Erik who passed his CrossFit L-3 exam yesterday and has earned the title Certified CrossFit Trainer. That credential is for experienced individuals who have demonstrated a higher level of CrossFit coaching knowledge and ability. This recognizes him as one of the elite trainers in the world. Erik is the only CCFT in Dutchess County and one of two in the Hudson River Valley.

“Segmenting training efforts delivers a segmented capacity.”

A. Iron Mile
30 Power Snatches @ 95/65
800M Run
60 Thrusters @ 95/65
800M Run
30 Power Snatches @ 95/65

Performance = RX
Fitness @ 75/55
Fitness Light @ 65/45

No Run? 1000M Row for both runs.

A. 1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean + 1 Split Jerk @ 65,70 then 70+ %
B. Box Front Squat 6×2