Tuesday 5-28-2013

We had a great turnout for Murph yesterday!! Thanks everyone, you did an awesome job! Anyone that couldn’t make it yesterday can make up Murph today if you so choose.

3 Rounds For Time:

5 Squat Cleans 135/95 lbs

50 Double Unders

Handstand Walk down mat and back

*Can sub bear crawls for HS Walks

Cash Out:

3×15 Hanging Leg Raise – Rest 60 sec between

3×10 Weighted Hip Extension – Rest 60 sec between

Endurance Wod:

2×12 Min

Rest 5 Min

Monday 5-27-2013

Happy Memorial Day!!!

Only one class time today.

10am Open Gym

Take today to remember and honor those who served and are still serving this great country. We’re pulling a little switcheroo on you guys. Though we warned that Murph was going to be on Tuesday, it will be today!!! But don’t worry, anyone that had their hearts set on doing Murph for the first time and aren’t able to make it in today will still be able to make it up on Tuesday if they so wish.


For Time:



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.

Friday 5-23-2013

Reminder: There will be no 6:30pm class tonight. All other classes will resume as usual. We will be closed on Saturday. On Monday we will have 1 open gym class. Check back for updates here and on Facebook for the time. We hope everyone has a fun and safe Memorial Day weekend!!!

3 Rounds For Time:

6 Snatches 135/95 lbs

200m Run

Cash Out:

Tabata Crabwalks