ANOTHER GYM RULE:
*CLEAN UP YOUR SHIT!
*WIPE DOWN YOUR SHIT!
*PUT ALL YOUR EQUIPMENT (YA KNOW WHAT’S LEFT IN THE GYM) BACK WHERE YOU GOT IT FROM BEFORE YOU SPRAY IT DOWN AND CLEAN IT
*CLEAN THE FLOOR IF YOU MADE A MESS OF IT WITH YOUR SWEAT AND CHALK
*NO ONE WANTS TO USE EQUIPMENT OR LAY ON THE FLOOR WITH SWEAT STAINS ON IT, I MEAN UNLESS IT’S MITCHS’ SWEAT.

WORKOUT:

3 ROUNDS
2 MIN MAX CALORIE ROW
-1 minute rest-
2 MINUTE MAX CALORIE SKI
-1 minute rest-
2 MINUTE MAX CALORIE BIKE
-3 minute rest between round-
*Score total calories for each round*

KEEP TRACK OF YOUR SCORE AND WRITE IT ON THE SMALL BOARD SO PEOPLE KNOW WHAT TO SHOOT FOR.

NEW GYM RULES:
*NO POLITICAL TALK IN THE GYM, AT ALL.
*NO VIRUS TALK IN THE GYM, AT ALL.
*NO TALK ABOUT ANYONE OTHER THAN YOURSELF AND THE PERSON YOU’RE TALKING TOO.
*HAPPY TALK ONLY, NO COMPLAINING, NO BITCHING, NO BEING UPSET ABOUT ANYTHING IN THE GYM.
*AND FINALLY, WE RAN OUT OF ROWERS THE OTHER DAY WHEN WE HAD 12 PEOPLE AT A CLASS. THE PROBLEM IS WE HAVE 17 ROWERS, SO THE MATH DOESN’T ADD UP. CAN ANYONE HELP ME FIGURE THIS OUT?
MAYBE IT HAS SOMETHING TO DO WITH ALL THE MISSING EQUIPMENT?

BENCH PRESS (2-2-2-2-2-2-2-3)

* NEW SET EVERY 90 SECONDS*
*80% of 1RM – SAME WEIGHT FOR ALL SETS*
*8th SET IS 3 REPS
*USE A SPOTTER

Metcon (Time)

5 ROUNDS
21/15 CAL BIKE
15 KB FRONT SQUAT (2×53, 2×35)
9 TOES TO BAR

WE’RE GOING BACK TO THE OPEN GYM FOR EVERYONE, JUST LIKE IT WAS BEFORE MONDAY. YOU CAN GO TO THE GYM WHATEVER TIME YOU LIKE TO WORKOUT.

ACCORDING TO THE HONORABLE GOVERNOR OF NEW YORK, WE AS A GYM ARE NOT YET ALLOWED TO OPEN, SO IT WAS MY WRONG DOING FOR TRYING TO OPEN FOR CLASSES.
I WAS WRONG FOR WANTING TO OPEN MY BUSINESS AND POSSIBLY CAUSE HARM TO ANYONE IN THE GYM.

I’M ASHAMED FOR WHAT I TRIED TO DO AND FOR NOT TAKING EVERYONE INTO CONSIDERATION.
I APOLOGIZE FOR NOT TAKING THIS ULTRAMICROSCOPIC INFECTIOUS AGENT VERY SERIOUSLY AS IT IS.

MOVING FORWARD THERE WILL BE PROTECTIVE PROCEDURES TAKEN TO ASSURE THE CLEANLINESS OF ALL THE HARD SURFACES THAT THIS UNKNOWN ALIEN CAN LIVE ON FOR MONTHS.
AS IT HAS BEEN FOR SEVERAL MONTHS NOW, THE CLEANING OF THE EQUIPMENT WITH ONLY THE TOP RATED VIRUS REMOVAL PRODUCTS WILL CONTINUE.

WE’LL BE FOLLOWING ALL THE GOVERNMENTAL REGULATIONS THAT ARE IN PLAY FOR LONG ISLAND. INCLUDING RECTAL TEMPERATURE READINGS, USING HIGH QUALITY HAND SOAP AND AN UNLIMITED AMOUNT OF TOILET PAPER AND HAND TOWELS.
THERE IS NO REASON TO FEEL ANYTHING BUT, SAFE AT CROSSFIT SYOSSET. “MOVE FAST, LIFT HEAVY AND CLEAN LIKE A MOTHER FUCKER”


LIFT:

BULGARIAN SPLIT SQUAT
W/ BARBELL @95/65
4 SETS EACH LEG TILL FAILURE
WITH THE WEIGHT YOU CHOOSE YOU SHOULD BE AROUND 6-10 REPS TILL FAILURE EACH LEG

WORKOUT:

21-15-9
DEADLIFT @275/185
MUSCLE UP
GHD SIT UP

FOLLOWED DIRECTLY BY 15 POWER CLEANS @165/115

SHOULDER PRESS
3 SETS OF
START WITH A WEIGHT THAT YOU CAN GET 10-12 REPS, WHEN YOU CANT DO ANYMORE AND HAVE REACHED FAILURE SWITCH TO PUSH PRESS, WHEN YOU HAVE REACHED FAILURE FOR PUSH PRESSES SWITCH TO PUSH JERKS TILL FAILURE.


WORKOUT:

27-21-15-9

BIKE FOR CALORIES
BURPEE BOX JUMP OVER @24/20

TODAY’S THE DAY!
CLASSES ARE 6:30, 7:30 AND 8:30AM
THEN
4:30, 5:30 AND 6:30PM
HOPEFULLY WE’LL BE GOOD TO GO WITH NO ONE BOTHERING US.

BACK SQUAT
5 X 3
3 REPS EVERY 75 SECONDS

WORKOUT:

50ft Front Rack Dumbbell Lunge (50s/35s)
50 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
40 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
30 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
20 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
10 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)

One of the best things we can do to combat the virus is to eat well and train regularly. 
But we can all agree most didn’t choose this defense against the virus.
I’ve heard it’s been called the covid-15, in reference to the freshmam-15. 
We all know how to eat well, we all know what good and bad foods are but yet we keep eating poorly.
It’s not an education on nutrition that we need, it’s just to learn to make better choices when it comes to eating.
So let’s give up the Tom Foolery and take responsibility for what we eat.
Make the right choice when you eat. 

WORKOUT:

27-21-15-9
CAL BIKE
TOES TO BAR
BURPEE

THIS IS THE LAST COVID FRIDAY!
MONDAY WE’LL BE OPENING WITH LIMITED HOURS.
THE HOURS WILL BE AS FOLLOWS:
6:30, 7:30 AND 8:30 AM
4:30, 5:30 AND 6:30 PM
IF YOU TRAIN AT A DIFFERENT TIME NOW, YOU CAN STILL TRAIN AT THE SAME TIME.
AFTER 8:30AM THE GYM WILL BE OPEN FOR OPEN GYM SO YOU CAN COME WHEN YOU WANT TOO.
PLEASE, IF YOU HAVEN’T RETURNED THE EQUIPMENT, PLEASE DO SO THIS WEEK, WE ACTUALLY RAN OUT OF ROWERS ONE DAY, YA KNOW SO WE COULD USE THEM BACK ALONG WITH THE OTHER STUFF
THANKS

ALSO, PLEASE MAKE SURE YOU CLEAN THE EQUIPMENT THOROUGHLY AFTER YOU USE IT AND RETURN IT TO THE PLACE YOU GOT IT FROM.
NO ONE WANTS USE A BAR THAT WAS SWEAT ON BY SOMEONE OTHER THAN THEMSELVES.

LIFT:

SHOULDER PRESS
3-3-3-3-3
3 REP EMOM

WORKOUT:

EMOM:
1ST MINUTE:  WALL BALLS 10 REPS @20/14
2ND MINUTE:  BIKE FOR CALORIES 10/4
3RD MINUTE:  HANDSTAND PUSH UPS 10/5

COMPLETE THIS FOR 21 MINUTES
IF YOU CAN’T COMPLETE THE NUMBER OF REPS IN THE MINUTE ALLOTTED PICK A NUMBER YOU CAN COMPLETE AND USE THAT NUMBER THE WHOLE 21 MINUTES

LIFT:

POWER CLEAN
3 REPS EMOM
10 MINUTE TOTAL

WORKOUT:

“HELEN”

3 RDS FOR TIME
RUN 400
21 SWINGS @55/35 (OVERHEAD)
12 PULL UPS

BENCH PRESS
7-2-7-2-7-2
90 SECONDS BETWEEN SETS
7 REPS @60%
2 REPS @85-90%

MEN
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

WOMEN
For time:

21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

SCALED MEN

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

SCALED WOMEN

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

18-15-12-9-6-3
THRUSTER  (75/55)
POWER SNATCHES  (75/55)
TOES TO BAR