Tuesday, November 28th 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..
12 Single Arm DB Strict Press (6 Each Arm) 14 One-Legged Hip Raises (7 Each Leg)
10 Supermans
3x

Strength:
Dumbbell Bench Press 5 x 6-8 reps
+
5-6 Strict Pull Ups
Then Rest 2 Minutes between sets
* If strict pull-ups are too easy, slow them down or add weight.

Workout of The day:
AMRAP for 14 Minutes
10-8-6
Pistols (1/2 reps on right leg, 1/2 on left)
Cal Row
Renegade Rows (40/20) (1/2 reps on right arm, 1/2 on left arm)

Coaches Note: Pistols are something we all need work on, but we all should be able to do with some exceptions. Stand on top of a box/stacked plates to lower your foot to the ground without touching it. Keep your chest over the knee that’s bending will help maintain balance. The Row should be an all out effort. The calories are small, get them out of the way.