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ATTENTION:

OVER THE NEXT 5 WEEKS FRIDAY NIGHT CLASSES WILL BE FOR THE CROSSFIT OPEN. WE WILL BE RUNNING HEATS FRIDAY NIGHTS FROM 5-8PM FOR ANYONE LOOKING TO COMPETE. TO THOSE NOT LOOKING TO COMPETE SPOTS TO WORK OUT WILL STILL BE AVAILABLE. 

MAKE  UPS FOR THE OPEN WODS WILL BE HELD SATURDAY 12AM (NOT DURING OUR GROUPON MAKE UPS) AND SUNDAY AT 11AM

IF YOU ARE LOOKING TO COMPETE YOU NEED TO BE JUDGE BY A CERTIFIED JUDGE.       IF YOU ARE PLANNING/AIMING TO MAKE REGIONALS YOU NEED VIDEO RECORDING

Warm Up: (15 Min)

  • 2 Min DU
  • Shoulder Mob
  • Spiderman Stretch
  • Iron Cross
  • Inch Worms
  • Good Mornings
  • Piriformis Stretch
  • 8 Strict Pull Ups
  • 12 Hand Release Push Ups
  • 16 Tuck Ups

Strength: (30 Min)

Strict Press

  • 10 - 50%
  • 8 - 60%
  • 6 - 70%
  • 4 - 80%
  • 2 - 90%
  • 1 - 95%

WOD: (15 Min)

3 RFT

  • 5 HSPU
  • 15 Hand Release Push-Ups
  • 30 Tuck Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com