Push Press 3-3-3   Then:   13 Min Amrap:   13 Box Jumps 24/20 10 Push Press 95/63 7 Toes to Bar   Post Loads and Times to ZEN and Comments:  Read more

EMOM 10 Minutes Deadlift + Clean + Front Squat + Jerk, 60-75%   Then….   EMOM 10 Minutes 100m Med Ball Run, 20/14   Then…   Cash Out Accumulate 3 minutes of front planks, 45/25      Read more

TWOW- 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD 10 Minutes Handstand Walk Practice EMOM 5 Minutes 5/4 Ring Muscle Ups (unbroken if possible), if do not have consecutive muscle ups yet, accumulate 15 total reps 30x ring dips with 3 second hold at bottom of dip 5 Minutes Triple Under Practice   Extra Conditioning Extra WOD 3 rounds 2 Legless Rope Climb 15 Steps OH walk with axle bar 155/105      Read more

3 x 500m Row (0:00, 5:00,10:00) Then…. AMRAP 15 Minutes 10 KB Snatch, alt 70/53 20 Sit Ups 30 Double Unders 200m Run Happy post Murph day    Read more

Happy Memorial Day! 8am & 10am Classes ONLY “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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”. From here on it will be referred to 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. 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. *NOTE* all scales for above movements are in play like ring rows and elevated push-ups on a box.  For beginners all reps including the run can be...Read more