Welcome to CrossFit South Shore
Forging A Stronger Community In Bohemia, NY
Step One
Learn More About CFSS
Step Two
Schedule A Free Intro
Step Three
Meet Our Coaches
Step Four
CrossFit
What Is CrossFit?
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not:
CROSSFIT IS NOT
- for people expecting results without hard work
- for people unwilling to try new things
- for people afraid to leave their egos at home
Ready to get started?
Of course you are, check out the next step in realizing your fitness potential and health goals.
Get Started16
Sep 2019Daily WOD
Workout of the day 09/17/2019
Tuesday - Stay hydrated!!
Warm-up
Row 400m (Easy)
20 Band Pull Aparts (Face/Overhead)
20 PVC Dislocates (1-1 Count)
20 PVC Around the World 10R/10L
20 Kneeling Thoracic Rotations 10 e/s
Then…,
AMRAP in 3:00
Wall Balls, 14/20#
Score: Reps.
Then…,
Snatch Warm-up
Then…,
Oly (15:00)
Hang Snatch (HSFTD)
Score: Load.
Then…,
AMRAP in 5:00
Rope Climbs*
Score: Reps.
*3 Banded Pull-ups or 5 Ring Rows
+
5 Ring (Matador) Dip or Bench Dips
Then…,
Bike or Row + Burpees
EMOM x 6:00
Min 1: Row or Bike :30 Hard :30 Transition
Min 2: AMRAP of Burpees :30
Min 3: R or B :30 Hard :30 Transition
Min 4: AMRAP of Burpees :30
Min 5: R or B :30 Hard :30 Transition
Min 6: AMRAP of Burpees :30
Score: Calories [Bike/Row] + Reps.
OYO
Cossack Squats x 50r
Every 10r stop and perform a :30 Wtd Pike Stretch
Couch Stretch 1:00-2:00 e/s
Cactus Shoulder Stretch :40 e/s
Supine Shoulder Stretch 1:00
Resources
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