Members Area

Warmup

400m Run
10 Pullups
10 Pushups
10 Pass Throughs
10 OHS
Samson Stretch

Strength/Skill

3×3 Snatch Balance

WOD

3 Rounds
Max Ring Support
Max Squat Hold
Max L-Sit
Max Handstand Hold
:50 Max

Scaling Options
(Rx) Ring Support on Rings
(Scale #1) Box Support with Box Jumps on your sides

(Rx) Squat Hold (Below Parallel but above med ball)

(Rx) L Sit
(Scale #1) L Sit with one leg out
(Scale #2) L Sit with both knees up
(Scale #3) Hollow Rock

(Rx) Handstand
(Scale #1) Inverted Wall Climb
(Scale #2) Pushup position with feet on box

Announcements

- New class hours coming soon! 9:30AM, 12:30 PM, 5:00 PM starting May 30th! That is 60 more hours every month!
- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Next Level Strength
The end of another strength cycle is wrapping up. We will be starting the a month of the Powerlifting Lifting cycles and it will be starting on Monday, April 30th. If you are interested, please email Nick atnick@crossfitqueensny.comwith the following information:
Back Squat 1RM
Press 1RM
Bench 1RM
Deadlift 1RM

If you do not have 1RM of those lifts, please list your highest weight listed and for how many reps you completed the lift for. (example: Press 75# x 3)

Clean Eating challenge 2012

Hand in your score cards each week to Coach Nick via email or in person.

Could It Be Chocolate Pudding?
——————————
12 dates
12 black mission figs
1 quart purified water
1 tsp raw carob powder

Blend 12 dates, 12 black mission figs and 1 quart of purified water; (More
or less water may be needed depending on the dryness of your fruit.) Start
with slightly less. Add one teaspoon of raw carob powder. Chill and serve
in in pudding glasses.

Live CrossFit

Videos, journals, articles that will help your brain PR

L-Seat Progression Pt 3 – Video