May 1, 2014

Another year complete with lots a new faces and accomishments made with new goals in mind.  Never quit striving for the person you want to be and remember that your health/fitness is the best investment you can make. It was a pleasure!  I hope to see many of you this summer or fall! 

Send it out with a bang with the hero workout "MURPH"

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups 

300 Air Squats

1 Mile Run

Bio of the reason behind the workout: 

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.

April 30, 2014

A. 'Fight Gone Bad Style'

5 Rounds 

(1 minute each movement

1 minute rest b/t rounds)

- Calorie Row

- KB Snatch (Right)

- Sit-ups 

- KB Snatch (Left) 

- Double Unders

* Score= Total Reps

B. Body Weight Skill Work

Or 

Mobility aka Stretching

April 29, 2014

A. 4 Rounds

- 60 sec. Hang Clean

- 60 sec. Front Squat

- 60 sec. Push Press

* 60 sec. Rest

(Rx 95/65 for all movements : scale as needed) 

B. Squat Clean Technique (Let feel dictate load) 

Or 

Skill Work

April 28, 2014

A. 5 Rounds

- 20 Box Jumps

- 20 HR Push- Ups

- 20 KB Clean and Press (10 each side)

* Run 200 M after odd rounds (1,3,5)

B. 3 Sets (Optional)

- 20 Walking Lunges (weighted)

- 15 T2B

Or 

Retest Max lift from last week

April 25, 2014

In teams of two, with only one partner working at a time, complete the following as quickly as possible: 

100 Pull-Ups 

100 Kettlebell Swings 

100 T2B or Leg Lifts 

100 Double-Unders 

100 Overhead Squats 95/65 (scale to FS)

100 Calorie Row

Post Workout

Snatch Technique or 1RM Snatch

Or 

Skill Work

April 24, 2014

A. For Time:

50-40-30-20-10

Wall Balls 

Double Unders (singles 2:1 ratio)

B. Build to heavy Single of Front Squat

Or 

Skill Work

News!