Daily WOD – Jun 2, 2014
Complete 2 rounds for time of: 30 burpees 15 front squats (155/105#)
Football WOD – Jun 1, 2014
Complete 10 rounds for time of: 3 power clean and jerks (185/115#) 10 evil wheels Community Notes: Good luck to John as he completes his first triathlon tomorrow!! It's the Piranha Sports Independence Triathlon at Lake…
Daily WOD – May 31, 2014
“MURPH” Complete 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…
Daily WOD – May 30, 2014
Hang Power Clean 3-3-3-3-3 Then 30R/30L sledge hammer hits NFT WOD Notes: Compare to 110906. Community Notes: Happy Birthday Coach Kehl!! Murph Notes: We have changed the class times in Mindbody for Saturday. We will…
Make Up Day – May 29, 2014
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Push Jerk 3-3-3-3-3 then 30 strict pull ups NFT Complete 50-40-30-20-10 reps for time of…
Daily WOD – May 28, 2014
Complete 2-4-6-8 reps for time of: thrusters (185/115# NTE 80%) muscle ups WOD Notes: The scale for muscle ups will be shoot throughs. Community Notes: Happy Birthday Jess S!!
Daily WOD – May 27, 2014
Partner Interval AMRAP in 20 minutes of: 9 KB sumo deadlift high pulls (53/35#) 6 box jumps (24/20") 3 burpees
Rest Day – May 26, 2014
Happy Memorial Day!! Thank you to all who have and are serving our country. Rest up and enjoy some good food and friends.
Football WOD – May 25, 2014
Complete 21-15-9 reps for time of: back squat (225#/145#) ring dips WOD Notes: The bar must be taken off the floor.
Daily WOD – May 24, 2014
Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') KB swings (53/35#) WOD Notes: There will be a 25 minute cap on this workout. You can scale by cutting reps in half or eliminating…