Good luck smith point!

This Sunday July 14th we will be hosting a beach wod down at Smith Point at 8:00am - There will be NO open gym that day. Try to arrive a few minutes early to avoid parking fees. All are welcome to come to this community day!!

Good luck to co-owner/coach Pat and to coach Esek as they head into competition today at the USLA Regional Championships down in Rehoboth Beach, Delaware!!

Strength- Push Press

  • Build to a heavy set of 5

WOD- 5RFT

  • 21 Deadlifts (115/80)

  • 12 Push Press

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June member shout out!

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Our June member shout out goes to Chuck Pimentel! Let me tell you about Chuck… this guy puts in the work people! He continues to work so incredibly hard on the little details that it has been paying off big time. We are so very proud of his accomplishments so far in his CF journey. We also want to give a HUGE congrats to him and his family for welcoming a baby girl into their lives. Scarlett was born July 5th at 6:53pm weighing in at 8lbs 6oz. Congrats to the Pimentel family!!

Skill/Strength- :40sec on :20sec off x 3 Rounds

  • Strict T2B

  • Superman hold

  • Banded Goodmornings

WOD- 4RFT

  • 200m Run

  • 6 Bar MU

  • 200m Run

  • 12 Alt. DB Snatch (50/35)

Glen

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Happy 4th of July! 8am class only today- closed for the rest of the day. Enjoy your holiday!

“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”

WOD- For Time

  • 30 Clean and Jerks (135/95)

  • 1 Mile Run

  • 10 Rope Climbs

  • 1 Mile Run

  • 100 Burpees

Reminder tomorrow

For the 4th of July (which is tomorrow already!!) we will be hosting one class at 8am. We will be closed the rest of the day.

Strength- Alt OTMx 12

  • Even - 3 Front Squats

  • Odd - 6 Back Squats (55-60% of 1RM BS)

WOD- Every 4:00 x 5 Rounds

  • 9 Box Jump Overs (30/24)

  • 15 DB Goblet Squats (50/35)

  • 15/12 Cal Row

    Score= Slowest Round

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