Month: August 2014


“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 …
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SUNDAY 8.31.14 WODs

REMINDER – ONLY 10 AND 11 AM CLASSES MONDAY. BOTH CLASSES PERFORMING “MURPH” OR SOME MODIFIED VERSION OF THE WORKOUT. CrossFit Class Part I: Team Relay With a Partner, Complete 6 Total Rounds Partner 1 Completes 1 Total Round, Then Partner 2 Completes 1 Total Round Row 20/15 Cals 15 thrusters 75/45 10 Barf Part …
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Monday, Labor Day there will ONLY be a 10am and 11am Class Both classes will be doing “Murph” either solo or with a partner. There will be scaling options available as well. “Murph” For Time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile OPTIONS: #1 – Solo. Must be able to …
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Register HERE for the Sept 21st Competition! PART 1: With a partner ideally using the same weights. 15 Min AMRAP 5 Squat Snatches 165/115* 10 Lateral Burpees Over the Barbell 15 Wall Balls 20/14 Partner 1 does 5 snatches. Then Partner 2 does 5 snatches. P1 does 10 burpees P2 does 10 burpees….. Score is …
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FRIDAY 8.29.14 WOD

Register HERE for the Sept 21st Competition! “THE CHIEF” 5 rounds of: 3 MIN AMRAP: 3 Power Cleans (135/95)* 6 Pushups 9 Air Squats 1 minute rest between rounds. You will pick up where you left off after each round *PC can be scaled to HPC or even Swings Suggested wts are 115/75 or 95/65 or …
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