Friday, May 24th 2019

*E-Mail [email protected] for July 1st Updates!! Lots of Changes coming for the gym.

** Download the Free App BAND and search for “CrossFit Smithtown.” It’s the best way to communicate urgent messages to the entire gym without the use of social media.

*** Saturday PARTNER WOD 8:30am & 10am. Sunday 8:30 Weightlifting, 10am to 11am Open Gym. No regular class on Sunday. Murph Monday 5/27 9AM Class ONLY

Warm Up:
Row 30 Cals. (Normal Speed 5 Cals, Fast 5 Cals)
10 Push Up to Downward Dog
10 Cat/Cow
10 V Ups
20 Second Clam Shell Hold L
20 Second Clam Shell Hold R
10 Hip Raises

Strength
Bench Press – Find Heavy 3 Rep in 12 Minutes

WOD
For Time
21-18-15-12-9-6
Cal Row
Goblet Squat 53/35
T2B