Mar
27
2019

CROSSFIT SYOSSET/ THURSDAY, MARCH 28TH

SADLY I HAVE SOME MORE BAD NEWS TO TELL YOU.
OUR MEMBER AND FRIEND SERINA TOMEL LOST HER YOUNGER SISTER SEVERAL NIGHTS AGO.
HER SISTER MELINA WAS ONLY 31 YEARS OLD.
MELINA PASSED IN HER SLEEP, STILL NOT KNOWING THE CAUSE SERINA’S FAMILY IS STRUGGLING TO GET THROUGH THIS.
PASSING AT SUCH A YOUNG AGE AND BEING SUCH A SHOCK THE FAMILY COULD USE SOME HELP WITH THE FUNDS FOR THE FUNERAL AND MEMORIAL SERVICE.
A FRIEND OF THE FAMILY HAS SET UP A GO FUND ME PAGE TO HELP.
ANY AMOUNT OF A DONATION WILL BE GREATLY APPRECIATED.

THANK YOU FOR YOU HELP
SERINA AND HER FAMILY IS VERY THANKFUL TO EVERYONE AND VERY APPRECIATIVE.

HERE IS THE LINK TO THE PAGE IF YOU WOULD LIKE TO HELP OUT

https://www.gofundme.com/funeral-fund-in-memory-of-melina-tomel?utm_source=facebook&utm_medium=social&utm_campaign=fb_dn_cpgntopstickysmall_r

LIFT:

DEADLIFT

3 REP EMOM

WORKOUT:

“JOSH”
OVERHEAD SQUAT @95/65 21 REPS
PULL UP  42 REPS
OVERHEAD SQUAT 15 REPS
PULL UP  30 REPS
OVERHEAD SQUAT 9 REPS
PULL UP   18 REPS

THIS WOD SHOULD BE DONE QUICKLY, IF YOU CAN’T DO THE SQUATS STRAIGHT WITH THE RX WEIGHT THEN LOWER IT, THE WEIGHT YOU USE SHOULD ALLOW YOU TO DO THE SQUATS STRAIGHT ALL THE WAY THROUGH.
WITH THE PULL UPS, THEY SHOULDN’T BE DONE 5 AT A TIME.  THEY SHOULD BE DONE AGAIN QUICKLY SO USE ANY KIND OF MODIFICATION YOU NEED TO GET DONE FAST.

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