Monthly Archives: May 2015

Monday 06.01.15

Recovery Week before our next cycle starts WARM-UP 200m Jog 10 Leg Swings each direction 10 Arm Circles, Self-Huggers, and Swings 2 Rounds of: 10 Lunges 5 Walk out push-ups STRENGTH Weighted Barbell Step-ups 4 X 10 Increasing Weight Each … Continue reading

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Sunday 05.31.15

Open Gym 10:00am – 12:00 noon

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Saturday 05.30.15

9:15am Team WOD 2 person teams – break up any way 1,000m row 30 power snatch (135/95) 1,000m row 30 c&j 1,000m row 30 over bar burpees 1,000m row 10:00am WOD “Nasty Girls” 3 rft: 50 air squats 7 muscle … Continue reading

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Friday 05.29.15

WARM-UP PVC Mobility 3 Rounds of: 20 Jumping Jacks 10 Band Shoulder Press (Red or Blue) 5 Light KB SDHP Explanation of the HERO and MOVEMENT STANDARDS METCON U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, … Continue reading

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Thursday 05.28.15

WARM-UP 500m Row PVC Mobility Banded Shoulder Mobility Hip Mobility 5 Money Makers :20 HS Hold Explanation of the HERO and MOVEMENT STANDARDS METCON “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. … Continue reading

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Wednesday 05.27.15

WARM-UP 400m Row 2 Rounds of: 10 Band Pull-aparts 5 Empty Bar Thrusters 5 Inch Worms PVC Mobility Explanation of the HERO and MOVEMENT STANDARDS METCON U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to … Continue reading

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Tuesday 05.26.15

WARM-UP 200m Run 10 Dowel Pass-Throughs 200m Run 10 Dowel Good Mornings 200m Run 10 MB Squat Cleans Explanation of the HERO and MOVEMENT STANDARDS METCON U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd … Continue reading

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Monday 05.25.15 – 8:00am and 9:30am Classes ONLY

Memorial Day Murph Challenge We are an official host gym for the Memorial Day Murph Challenge benefiting the Michael Murphy Scholarship Foundation In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, … Continue reading

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Sunday 05.24.15

Open Gym 10:00am – 12:00 noon

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Saturday 05.23.15

9:15am Team WOD 2 person teams complete 100 rft: 1 hspu 2 power cleans 135/95 3 burpees 10:00am Hero WOD U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade … Continue reading

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