“Jelly Belly” For Time: 50-40-30-20-10: AbMat Sit-Ups 21-15-9-6-3 Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185)Read More

“Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest. 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...Read More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM (ONLY CLASS ALL DAY) OPEN GYM TODAY 1PM-2PM “Recess” AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) … Continue to add (3) Repetitions Per RoundRead More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM “Team 10k Row” Teams of 3 For Time: 10,000 Meter RowRead More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM Hang Power Clean Heavy Set of 2 followed by… “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)Read More

“Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Calorie Bike 50′ Front Rack Wreck Bag Walking Lunge (50/35)Read More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM “Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double UndersRead More

MEMORIAL DAY “MURPH” MONDAY @ 9:30AM EMOM for 12:00 1 – 30-50 Double-Unders 2 – 5-10 Strict Handstand Push-Ups / HSPU PRACTICE then.. “Sugar Daddy” 21-15-9: Deadlifts (225/155) 400 Meter RunRead More

SNATCH EMOM On the Minute x 7: 1 Overhead Squat On the Minute x 7: 2 Snatch Balances then… “Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter RowRead More

OPEN GYM 1PM-2PM “Cowboy Up” Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.Read More