Daily WOD

Memorial Day

***OPEN GYM 8-10 AM*** Please arrive by 9 am to complete the workout.   "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.
Doug Zakaras
May 29, 2016
Daily WOD

WEEKEND WOD

WOD "Harper" Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135/95-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate
ericoconnor
May 27, 2016
Daily WOD

5.27.16 WOD

Squat Party *This Saturday we will only have class at 7:00 am due to hosting a seminar **MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout "Murph". Please be there and start the workout by 9:00 so that we can end at 10. WOD 4 Rounds of Run 800 meters 50 Wall Ball Shots (20/14 lb ball)  
ericoconnor
May 26, 2016
Daily WOD

5.26.16 WOD

Andy makes the L-sits look easy? *This Saturday we will only have class at 7:00 am due to hosting a seminar **MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout "Murph". Please be there and start the workout by 9:00 so that we can end at 10. WOD Thruster 3-3-3-3-3-3-3 Comments: Who cringes each time you see thrusters as part of a workout?
ericoconnor
May 25, 2016
Daily WOD

5.25.16 WOD

Jody gets ready for a big jump *This Saturday we will only have class at 7:00 am due to hosting a seminar **MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout "Murph". Please be there and start the workout by 9:00 so that we can end at 10. WOD Row 1k 20 Hang Power Cleans (155/105) 20 Push Jerks (155/105) 10 Hang Power Clean and Jerks (155/105)
ericoconnor
May 24, 2016
Daily WOD

5.24.16 WOD

Anna hits up one of last weeks workouts with some Baby Thrusters! WOD AMRAP 10 Minutes: 100-meter walking lunge with 45/35 lb. plate overhead 50 Abmat sit-ups  
ericoconnor
May 23, 2016