Crossfit Syosset/ Friday, December 30th

Weekend Schedule:
Saturday the 31st:  8, 9 and 10am classes
Sunday the 1st:  10am class
Monday the 2nd:  8, 9 and 10am classes

Have a Great Fucking New Year!!!!

Make some Bad Ass Resolutions and stick to them not like 90% of the world that forgets them in a week!

This is important, if you do not know your maxes for the Back, Front Squat, Deadlift and Bench Press Find them this week coming up.  This is the last week of the program then we start again the week after this one coming up.
So if you don’t know them find them so you can start the program fresh.
If you have been doing the program just readjust your maxes for the next cycle.


Hollow Rock
3 Min plank


Bench Press

Row 1000
50 Thrusters @45/35
30 Pull ups
One Round For Time

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