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Maxability Sports and CrossFit
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Let’s Get Strong - Strength 5:00 for warm up sets 4 Rounds: 2 Front Squat + 4 Back Squat 5:00 for warm up sets 4 Rounds: 2 Press + 4 Push Press Cash Out GHD – Triceps – SL Goblet Squats

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Tuesday Triplet - Heads up for this weekend – there will be only one class on Saturday at 8:30am and open gym on Sunday will be pushed back to 1:00pm. Don’t forget to sign up on the whiteboard for the in-house team competition! Training 10 Rounds: 3 Bar MU 6 Strict HSPU 12 KB Cleans 70/55 (6L/6R) (20 min. max) HAPPY BIRTHDAY MATT P!

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Happy Halloween! - Warm up 2 Rounds: Row 30/20 T’s/W’s 12 Serpents 12 V-ups 8L/8R Sprinter’s Split Squat Then: 2 Rounds of Rutgers Platform Strength 15 minutes to work up to a heavy complex: 1 Hang Power Clean 1 Front Squat 1 Squat Clean 1 Jerk Post heaviest weight. Training EMOM 8: Odd – Wall Balls 20/14 Even – Sumo DL 185/135 Post total reps.

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Triple Decker - Don’t forget – it’s “WOD in your costume” day!  Let’s see some creativity! Good luck to Sasha & Gilbert as they compete in Rock the WOD at CrossFit West Essex today!  If you’re free, go and show your support! 400M Run “Fran” 75/55 400M Run “Fran” 75/55 400M Run

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T.E.A.M.Work - Tonight after the 6:00pm class we’ll be hanging at the box for scary movie night!  Feel free to bring something to eat and/or some beverages. Reminder – Saturday is Halloween costume day! Strength Bench Press 6 X 2 Superset with 2-4 sumo DL (for skill/practice) Training With a partner: 4 Sumo DL 225/155 6 Plate push ups 45/25 8 Box jump overs (no bounding) Partner 1 works for 2:00, then Partner 2 works for 2:00, then 4:00 & 4:00, then 6:00 & 6:00. Pick up where your partner l...

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Sweet Sixteen - If you’ll be at the gym for scary movie night on Friday, please sign up on the white board!   Don’t forget…Saturday is “wear your costume to WOD” day. AMRAP 16: 2 Rope Climbs 10 TTB 27 DU Scaled option: 1 Sled Pull/Push 10 Ring Rows 16 Abmat Sit ups 16 Cal Airdyne

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Load ‘Em Up - EMOM 6: 1 Squat Snatch @ 90% Rest 4:00 EMOM 6: 1 Squat Clean & Jerk @ 90% Rest 4:00 For time: 15 Kipping HSPU 15 Strict HSPU 15 Kipping Deficit HSPU 15 Strict Deficit HSPU Examples of scaled options: A. (All DB for those not able to get upside down) 15 DB Push Press 35# 15 DB Strict Press 35# 15 DB Push Press 45# 15 DB Strict Press 45# B. (Mix of wall and DB) 15 DB Push Press 15 Strict HSPU w/ 2 abmats 15 DB Push Press 15 Strict HSPU w/ 1 abmat

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Partner WOD - Training W/ a partner 6 Rounds – :50 on/:10 rotate Row Burpees Rest 4:00 14 Rounds – :50 on/:10 rotate Row Burpees Two scores – post total burpees and calories from each

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Happy Monday! - Strength 4 Rounds – You go/I go: Bulgarian Split Squat w/ MB – 8L/8R *add jumping or explosion as necessary Training Buy in – 800M Run 4 Rounds: 16 Back Rack Lunges 95/65 16 Power Cleans (18 min. max)

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You Say Tabata - Reminder – There will be a photographer here from Yelp to shoot a promo video during the 8:30am class.  Please wear a Maxability shirt if possible.  We’d love for a few people to do a short on-camera interview.  Let us know if you’d like to volunteer.  Thanks! *No Open Gym tomorrow If you’re going to tonight’s Devils game – we are meeting at the gym around 5:00 so we can carpool.  The plan is to go to Hell’s Kitchen in Newark before heading over to the game. “Tabata Somethi...
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