Thursday, May 28, 2015


 
 
May Meltdown Teams:
Party at the Frazer's house this Saturday, May 30 from Noon-3pm.
Bring a Paleo dish and a swim suit weather permitting!
Sign up on the whiteboard so we know how much meat to purchase!
 
12 min AMRAP
10 burpees
20 KBS 53/35
50 double unders
 

Wednesday, May 27, 2015

 
Post Murph cool down.

WOD
5 rounds of:
Row 250m
10 wall squats
3 wall walks

Post all row times

Cool down: 30 strict TTB, every time you come off the bar stretch out your hips and wrists

Coach's Notes: Sprint the row. Wall squats and wall walks are slow and controlled for quality. Keep weight in heels and get hips below knees on the squats.  Keep abs tight, no arching in the wall walks. Have a coach watch your form.

How is the challenge going? Are you glad it's almost over? Going to continue eating this way in some form?

Tuesday, May 26, 2015

 
Let us know you are coming! It's fun and everybody is doing it!
 
RSVP HERE to sign in for class or use the Mindbody Connect App.
 
Push Press Fun
 
 

Monday, May 25, 2015


image


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

We are closed today. We will hold one workout at 9am.
 
 
Let us know you are coming! It's fun and everybody is doing it!
RSVP HERE to sign in for class or use the Mindbody Connect App.

 
 
"Murph"
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.
 
 
 

Sunday, May 24, 2015


We will be closed Monday, May 25. We will hold one workout at 9am.
Join us to try out "Murph".
And bring a friend!
 

Saturday, May 23, 2015


 
 

We will be closed Monday, May 25. We will hold one workout at 9am. Join us to try out "Murph".
And bring a friend!
 

16 min AMRAP:
50 KBS at 53/35
50 Goblet Squats 53/35
50 Ring Rows
50 Burpees
 
Teams of 2, don't drop the KB. One partner works while the other rests holding KB unless being used. 10 burpee penalty for a dropped KB