Welcome to World Class Fitness.

Next Saturday Poughkeepsie CrossFit is doing a 9:00 WOD followed by a BBQ/Open House. Bring your friends, family, anyone who is interested in CrossFit

Monday, Memorial Day, Poughkeepsie CrossFit will be closed. Instead, Hudson Valley CrossFit will be open, and we will be doing Hero WOD: Murph! Also to be followed by a BBQ. Hopefully you can make it to one, if not both days.

Help us out and bring some food and booze! Oh, and bring your party pants.

We received a shipment of Protein Powder and Fish Oil today! Tangerine, Lemon, Chocolate, and Mint!

Why Fish Oil?

Back Squat 1×20

10 Minute AMRAP
1,2,3…… Hang Squat Cleans @ 135/95
1 Bear Crawl

Steve "The Wizard" visiting Poughkeepsie CrossFit

7 minutes of Sotts Press
14 minutes to work on Snatch Pull + Snatch

then

5 rounds for time of:
20 KB Swings
10 Burpee Box Jumps 20″

We are going to go over 4 different shoulder mobility drills. Two of which are with the lacrosse ball, the other two are with the bands

then

Every Minute On the Minute (EMOM)
5 Push Press (95/65.. or 115/75) Light and efficient

then

5 Rounds
1 Minute Front Leaning Rest
1 Minute 3rd World Squat

Mr. Jeff Jones

5 Sets of Maximum Effort Ring Dips

10-8-6-4-2
Deadlifts @275/175
Chest2Bar Pullups

Twinsies!!!

Overhead Squats 5×3 (Light and Stable)

1000m Row
50 Box Jumps @ 24/20
400m Run

Bella going hard!

Poughkeepsie CrossFit looked like they were having too much fun yesterday.  Let’s give their WOD a shot!

Push Press

5×10 EMOM
WOD
100 air squat
80 Box Jump
60 Push up
40 KBS
20 pull up

Back Squat
1×20

50 TGU

Tabata Air Dyne

5×3 Overhead Squats

Fran
21-15-9
Thrusters
Pullups