Here we go! “Murph” 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 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. 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.Read more

 *** Next week’s schedule will be as follows: Closed – Sunday and Monday (Memorial Day) No All Access/RomWod Classes No Kids/Teens Classes (starting up again Monday June 11th at 10:30am for Kids and 11:15am for Teens) No 9am Classes on Wednesday or Thursday morning   Don’t forget – Murph on Saturday at 9am.  This is a longer CrossFit workout with a lot of reps – 600 in total with 2 miles of running.  The CrossFit website explicitly states “partition the reps as needed.”  That means you can break it up.  If you choose to do 100 Pullups into 200 Pushups into 300 Squats, that is fine.  But for our purposes, it’s not required.  You could do 100 rounds of 1 Pullup, 2 Pushups and 3 Squats.  But that’s more up and down than a Catholic wedding.  And good luck counting that. I recommend 20 Rounds of Cindy – 5 Pullups, 10...Read more

If this workout looks familiar – it is. It is very similar to last week. If you hit 500 double under, STOP and record your time. Good Luck.  8 Rounds for TOTAL Reps In 2 minutes 8 Toes to Bar 8 Burpee Box Jump Overs – 20″ for EVERYONE Double unders in the remaining time Rest 1 Minute    Read more

I started looking for Snatch videos and this case up.  Not helpful, but it’s a fun movie. And Brad Pitt uses some of our warmup techniques. There is lots of Snatching today – the conditioning piece is a sprint.  Can you touch and go the whole way? Workout of the Day Strength/Skill On a 20 minute clock From the Hang, No Hook, No Foot Snatch Build to a heavy single in 15 minutes In the last 5 minutes, attempt 2-3 heavy Snatch, from the ground, any style Conditioning 3RFT 20 Alternating DB Snatch 50/35 5 Snatch 135/85  Read more

Workout of the Day 10 RFT 1 Clean and Jerk 205/135 1 Round of Cindy 5 Pullups 10 Pushups 15 Air Squats  Read more