Monday March 15th

Workout of the day

Warm up:

Walking lunge w/ trunk rotation

Inchworms

High knees/ butt kicks

Step overs

Shoulder mobility

Trigger point/ foam roll

  

Skill Work:

Plank Variations

 

WOD:

3 rounds for time:
10 Deadlifts (315/185lbs)
15 Ring Dips
20 Ball Slams (30/20lbs)

  

   

Gillian Mounsey's Gymnastics Workshop at CrossFit South Shore

 

Thank you to Gillian and Mac, the workshop was great! We learned a lot and we are looking forward to incorporating many of the gymnastics skill progressions into our program.

 

Congratulations to Jacinto Bonilla for getting his first muscle-up. Jacinto is an amazing athlete at 70 years young! That's right, 70 and hitting muscle-ups!
Jacinto is a Level 2 Certified CrossFit trainer at CrossFit NYC. Jacinto competed in the 2008 CrossFit Games and the 2009 Regional Qualifier in Albany. We feel quite honored that he was able to achieve his first muscle-up at our box. 

  

Jacinto is pretty well known throughout the CrossFit community, and especially well known in the NY CF community. If you guys want to learn more about this truly inspirational man, there is a great 2 part video profile and interview in the CrossFit Journal here. 

 

If you don't have a subscription to the Journal yet, get one. It is the best $25 you'll ever spend. Go here to learn more about the content in the Journal, and here to subscribe.