Saturday, May 30th, 2015

9am: FREE class open to public and Open Gym for members

10am: Team WOD

In teams of 3:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/53
150 Wallballs, 20/14
75 Hang Power Snatches, 75/53
Row 1500m (switch every 250m)

Only one person working at a time. Post times to comments.

Gonna miss this little gal!  Good luck in Minnesota Juli, we will all miss you!


Wednesday, May 27th, 2015

Strength/Skill: Partner Handstand holds, EMOM x 10 min. (:20 sec. on /:40 sec. rest)

Every minute on the minute for 20 minutes:
Odd: Power Clean + Hang Power Clean + Hang Power Clean+ Push Press + Split Jerk
Even: 2 Turkish Get-ups (one left, one right)

You choose your weights for this WOD.  Focus on technique, midline stability and breathing.

I think Murph would be proud of this crew.


Monday, May 25th, 2015

Attention: In observance of Memorial Day, we will be offering a 10am class only.

WOD: “Murph” (a.k.a. “Body Armor”)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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. Post time to comments.

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”. It is referred to here 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.