Thursday, November 30th 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 2
Every 3 Minutes on The Minute for 15 Minutes 2-3 Back Squats @ 90%

Workout of The Day
For Time:
10 Burpees
10 Push Press (95/65)
10 Burpees
20 Push Press
10 Burpees
30 Push Press

Core Work:
For Time:
100 Hollow Rocks

Coaches Note: The rep count for the burpees stay the same, but the reps for the push press does not. As the cool kids say, your shoulders are going to be “lit.” This is a perfect opportunity for most of use to RX. If you’re feeling a little beat up from the week, go lighter and stay fast. If you have any shoulder issues, be smart and listen to your body.