Thursday, May 23rd 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
Run 400m
1 Minute Russian Baby Maker
10 Inch-Worm to Push Up
10 Hip Raises 
10 Supermans
10 Hip Raises 
10 Supermans
20 Alternating Torso Twists
Wrist Elbow and Arm Circles

Strength
4x6 Back Squat @ 75% of 1RM

WOD
For Time
2 Rounds 
50 Sit Ups
40 DB Snatches 50/35
30 Walking Lunges
20 HSPU
10 Burpees