WOD- Wednesday, May 27, 2015

Jon during Murph

Jon during Murph

Metcon:

“Morrison”

For time:
50-40-30-20-10
Wallballs (20/14)
Box Jumps (24/20)
KB Swings (24/16)

ScottMorrisonHero_th

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

SIGN UP

The survey for the t-shirt ends Wednesday. If you need the link, let us know! Thanks!

WOD- Monday, May 25, 2015

Lieutenant Michael P. Murphy United States Navy (SEAL) May 7, 1976 - June 28, 2005

Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005


“Murph”

For Time:
Run 1 mile

100 Pullups
200 Pushups
300 Squats

Run 1 mile

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.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. He was a United States Navy SEAL lieutenant who was awarded the Medal of Honor for his actions during the War in Afghanistan.

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.

SIGN UP
Please come to class on time, get warm and be ready to go!

WOD- Friday, May 22, 2015

Good luck and Congratulations to Ben and Jackie  on their wedding!

Good luck and Congratulations to Ben and Jackie on their wedding!

Metcon:

“Isabel”

For time:

30 Snatches (135/95)

Rest

6 min AMRAP
20m Bear Crawl
10m Walking Lunge
2 Burpees

SIGN UP

The fundraiser workout for Tony’s MuckFest MS team (which supports the National MS Society) is 10:30am Saturday.

We are doing heats for Murph on Memorial Day. The first heat starts at 9:30am. Once that class fills, we will add a class at 10:30am.

WOD- Thursday, May 21, 2015

Jeff Boyd

Jeff Boyd


Strength:
EMOTM for 10 min
2 Squat Cleans, Hang Squat Cleans
Minutes 1-5 (155/115)
Minutes 6-10 (185/135)

Metcon:

For time:
10-20-30-40-50-60-70-80
Double unders
KB Swings (24/16)

Each round athletes will attempt to string the double unders together. If the unbroken reps are not completed, then athletes will finish the remainder of the reps with KB Swings.

SIGN UP

Tony is doing MuckFest MS on Saturday, May 31 and raising money for the National MS Society. The 10:30am class this Saturday is a fundraiser workout. A $20 donation for the workout goes to Tony’s team to help him reach his goal. Bring a friend, everyone is welcome!

There will not be a 5:00am or 6:00am class on Thursday.

WOD- Tuesday, May 19, 2015

Juls & Nadine

Juls & Nadine


Strength:

TWO STRENGTH TUESDAY

Deadlift
Pull-ups

Metcon:

For time:
50 Wallballs (20/14)
20 Box Jumps (20/16)

SIGN UP

Tony is doing MuckFest MS on Saturday, May 31 and raising money for the National MS Society. The 10:30am class this Saturday is a fundraiser workout. A $20 donation for the workout goes to Tony’s team to help him reach his goal. Bring a friend, everyone is welcome!

There will not be a 5:00am or 6:00am class on Thursday.