Wednesday 10-27-15
32 Min EMOM-
Min 1: 10 Wall Balls 20/14
Min 2: 5 Sq. Cleans (you choose weight)
Min 3: 10 Burpee
Min 4: 20/15 Cal Row
10 Min Handstand Work
32 Min EMOM-
Min 1: 10 Wall Balls 20/14
Min 2: 5 Sq. Cleans (you choose weight)
Min 3: 10 Burpee
Min 4: 20/15 Cal Row
10 Min Handstand Work
W.O.D. – For Time : 21 Deadlifts (225/155) Run 400m 18 Deadlifts Run 400m 15 Deadlifts Run 400m 12 Deadlifts Run 400m *20 minute time limit Scaling options for all ability levels will be provided by your coach. Click and read the following article…. ….We have been fed a pyramid built of processed food bricks!!!!!…
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 9AM CLASS TODAY!! Strength: Push Presses 5X5 close to your 5RM AMRAP 4: Buy-in:…
Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…
In memory of Navy Lieutenant Michael Murphy, 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 as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more…
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Push Jerk In this video take…
Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14