“Filty Fifty” or”Dirty Thirty”
Perform 50 or 30 reps of each exercise for time
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Push ups
50 Wall balls, 20/14 pounds
50 Burpees
50 Double unders
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, 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…
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups
Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…