Wednesday, 6/1/2016

If you didn’t receive our newsletter, please email Roberto at: roberto@crossfitterranova.com Yoga Tonight at 6pm  Tabata Double Unders 5×5 Power snatch @70% at 40 past the hour AFAP (as fast as possible) for 5 minutes 30 power snatch (55/75) Double unders for the remaining of the time Rest 3 minutes AFAP for minutes 30 wall balls (14/20) Row for calories for the remaining time Score= Double unders + Calories Reps Shane 20/42 Sean 155/40 Heather 90/35 Kim 26/28 Martha 10/28 Carmen -/32 Cristy 100/36 Miriam -/38 Raisa -/28 Israel 20/48 Juarez 106/35 Christina 14/32 Donna 26/25 Brandon -/37 Penny 3/34 Nicole 3/23 Connor 31/22 Susan 8/28 Alissa 40/43 Vicki 19/31 Jill 6/29 Luke 83/59 Jessica 110/41 JMac -/30 Otter 1/16 Susana 13/29 D 10/31 Marlene -/28 Jessi -/32 Yoga: Ashley Juarez Guru Susana Karen Danny JMac Tuesdays: CQ 12:90 Other: Ashley...

Tuesday, 5/31/2016

Push Jerk 3 sets of 5 @75% at 40 past the hour 3 rounds of: 10 power cleans (95/135) 10 back squats (95/135) 10 barbell roll outs Times: 3Dee nft Heather 8:59 rx+ Carla 9:40 Karen 6:16 Cristy 8:10 rx D 9:30 Israel 10:49 Razor 11:25 rx Raisa 11:00 Meat 7:50 rx Juarez 9:55 Gris 10:28 Martha 10:17 Connor 6:52 Brandon 9:31 Nicole 9:24 Penny 7:30 Roberto 10:25 rx Kiley 9:41 Susana 8:29 rx Vicki 6:36 Marlene 11:15 Jessi 11:42 Danny 11:12 “Murph” Carmen 53:10 Guru 70:20 Stacey 77:20...

Monday, 5/30/2016

9 am and 10 am classes Only  “Murph” 1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and...

Sunday, 5/29/2016

Schedule Alert  “Murph” Tomorrow, 9 am and 10 am only “Randy”  75 Power snatch (55/75) In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Times: Susan 11:28 Danny 9:06 Herman 9:20 Sean 6:51 rx Israel 13:38...

Saturday, 5/28/2016

“Murph” on Monday, May 30th  9 am and 10 am only “Partner Workout” In teams of two, with only one person working at a time: 100 Kettlebell swings (16/24) *400 Meter run 100 Wall balls (14/20) *400 Meter run 100 Pushups *400 Meter run 100 Wall balls (14/20) *400 Meter run 100 Kettlebell swings (16/24) *Both athletes must run at the same time Times: Nikki/3Dee 35:45 Nicole/Razor 37:56 Sean/Vince 31:37 Vicki/Cristy 38:19 Raisa/Carla 41:00 CQ/Roberto 33:07 Shannon/Juarez...