Monday, November 27th 2017

Annoucements:
1) Holiday Party is Friday, December 8th @ Spycoast in Port Jeff. 7PM- 9:30PM. $40 Per Person. Open bar & food. (140 Main St, Port Jefferson, NY 11770)
2) Family & Friend's day is every Sunday going forward. However, It's Family & Friend's day everyday until the end of the year!
3) Order your totally awesome CrossFit Smithtown Apparel by clicking this link!! If you want to receive anything before Christmas, please place your order before December 11th. https://www.barbellcomplexapparel.com/collections/cfs


Warm-Up:
500m Row
Then..
10 Spiderman Lunges (5 Each Leg) 20m Bear Crawl
30-45 Second Handstand Hold
3x

Strength:

Back Squat Cycle | Week 8 | Day 1
Every 3 Minutes on The Minute for 12 Minutes 2-3 Back Squats @ 90%
::Rest 5 Minutes::
AMRAP Front Squat in 3 Minutes @ 95/65

Workout of The day:

Every 2 Minutes for 14 Minutes (7 Sets)
5 Push Jerks  RX(115/75) or RX+(135/95)
8 Front Rack Reverse Lunges

Coaches Note: The F.R.R.L. is the burner. Especially after back squats. Go fast. If you’re feeling solid, and want to make it a tough effort today, go heavier than normal.