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

9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s 200m Run 15 Minute AMRAP  Run 1 Mile Then AMRAP with remaining time 15 Burpees 15 Box Jumps 24/20 15/10 Cal Bike 15 Minute AMRAP Row 2000m Then AMRAP with remaining time 50 Double Unders 40 Situps 30 KB Swings 53/35 Stay Hydrated!    Read more

Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating at Girls on Girl competition!  Read more