Wednesday 06/01

HAPPY JUNE!!!!! Just a friendly reminder that as we head into warmer weather and the start of summer to keep hydrated!! (Suggested 1/2body weight in oz. of water per day) If during the workouts you’re not feeling well listen to your body and stop, inform a coach, go for a walk or sit with some water.

Strength- Every 2:00

  • 5x5 Front Squats @ 70-75% of 1RM

WOD- For Time

  • 500m Row

  • 30 Push Press (95/65)

  • 100 DU

  • 500m Row

  • 30 Front Squats

  • 100 DU

  • 500m Row

  • 30 Thrusters

  • 100 DU

Tuesday 05/31

An absolutely incredible turn out for our Murph event this past Friday. Thank you to everyone who came down to WOD out together as a community!!!

Conditioning- 1:00 on 1:00 off x 5 sets

  • Max Cal Row/Ski/Bike

WOD- 5 RFT

  • 400 m Run

  • 12 Deadlifts (185/135)

  • 30 Sit ups

  • 100m Farmers Carry (53s/36s)(50s/35s)

Friday 05/27- hero wod “murph”

LIEUTENANT MICHAEL P. MURPHY UNITED STATES NAVY

Official Citation:

For service as set forth in the following

Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with naval special warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, lieutenant murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, lieutenant murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, lieutenant murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, lieutenant murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, lieutenant murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, lieutenant murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, lieutenant murphy reflected great credit upon himself and upheld the highest traditions of the united states naval service.

– Signed George W. Bush

HERO WOD “MURPH” - AKA BODY ARMOR

FOR TIME :

  • 1 Mile Run

  • 100 Pull ups

  • 200 Push ups

  • 300 Squats

  • 1 Mile Run

Doors at 4:30pm + 5:00pm start (this will be the only time we are open today • no morning classes)