Tuesday, 5-20-14

We are offering open gym hours 9 and 10AM on Sundays!!!!   6 RFT- 13 Thrusters 115/85 14 T2B   Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3  

Tabata :20 on/:10 off Hollow Rocks Sit-Up MedBall Twists 3 RD for reps 1 Min Burpee to plate 1 Min Cal Row 1 Min OHS 95/65 1 Min HSPU 2:1 1 Min D/U 3:1 1 Min Rest

BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…

Labor day Hours: 8 and 9am only! 12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top 16 min AMRAP 40 Alt. DB Snatch 50/35 40 Pull Up 30 DB Burpee 30 C2B Pull Ups 20 Devil Presses 50/35 20 Bar Muscle…

Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…

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…