WOD:

Teams of 3

20 min AMRAP

7 Kb Swings (70/53)

7/5 Calorie Bike

7 Burpees

*complete full rounds*

We are accepting Hoodie and Baseball T pre-orders until 12/7 (next friday)

WOD:

20 min AMRAP

2 Bar Muscle-Ups

4 Strict HSPU

8 DB Hang Squat Cleans (50/35)

or

20 min AMRAP

5 Chest2Bar Pull-ups

7 DB Push Press (35/20)

9 DB Hang Squat Cleans (35/20)

We are accepting Hoodie and Baseball T pre-orders until 12/7 (next friday)

WOD:

Teams of 2

Cash-in:600m Run (together)

4 rounds

15/12 Calorie Row (each)

65 Erg Jump Overs (total)

5 Rope Climbs (total)

Cash-out: 600m Run

We are accepting Hoodie and Baseball T pre-orders until 12/7 (next friday)

WOD:

5 Rounds

10 Power Cleans (135/95)

10 Burpees

KidFit is back on today!

WOD:

A. Front Squat

Heavy set of 2

B. “Backwards Jackie”

30 Pull-Ups

50 Thrusters (43/35)

1000m Row

Holiday Schedule:

Friday: 10am Class ONLY

Saturday: 10am class

Sunday: Open Gym 8-10am

WOD:

8 Rounds

15 KB Swings (53/35)

25 Sit-Ups

Holiday Schedule:

Thursday: 9am Class ONLY

Friday: 10am Class ONLY

Saturday: 10am class

Sunday: Open Gym 8-10am

Thanksgiving WOD:

Option 1:

“Murph”

1 mile run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile run

partition reps as needed

Option 2:

“Team Murph”

with a partner

run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

run 1 mile

partners run together and then split reps as needed

Option 3:

“Little Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m 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.

Holiday Schedule:

Monday and Tuesday regular schedule

Wednesday: 5am, 6am, 9am, and noon. No night classes

Thursday: 9am “Murph”

Friday: 10am WOD only

Saturday: 10am WOD

Sunday: Open Gym 8-10am

WOD:

A. Heavy Single Clean and Jerk

B. “Gwen”

15 – 12 – 9

Unbroken Clean and Jerks

*score is weight used*

Holiday Schedule:

Monday and Tuesday regular schedule

Wednesday: 5am, 6am, 9am, and noon. No night classes

Thursday: 9am “Murph”

Friday: 10am WOD only

Saturday: 10am WOD

Sunday: Open Gym 8-10am

WOD:

A. 2k Row

B. 5 rounds (not for time)

20 V-Ups

15 Tuck Crunches

20 second Hollow Hold

20 second Arch Hold

No KidFit this week! We resume next Monday, the 26th.

Holiday Schedule:

Monday and Tuesday regular schedule

Wednesday: 5am, 6am, 9am, and noon. No night classes

Thursday: 9am “Murph”

Friday: 10am WOD only

Saturday: 10am WOD

Sunday: Open Gym 8-10am

WOD:

3 Rounds

10 Power Snatches (115/80)(95/65)

20 Box Jump Overs

30 Wallballs