Monday, 7-17-17

Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…

“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.” — Dr. George Sheehan Strength/Skill – Weighted Pull-ups 3-3-3-3-3 WOD: Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and…

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Every 90sec X 6 sets 5 Pull ups 10…

Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20

15 min to work on Muscle Ups 15-12-9 Row For Calories Wall Balls rest 3 min 12-9-6 Burpee Box Jumps Wall Balls rest 3 min 9-6-3 M/U Wall Balls