Archives

With spring upon us and summer right around the corner, we know there are a lot of people that are looking to lose a few pounds and get in shape for summer. Because of this, we thought April [...]

Sat 12/21/13: 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 [...]

Fri 12/20/13: 10 Minute AMRAP: 5 Cleans, 135/95 lbs 7 Ring Dips 9 Sit-ups

Tues 12/17/13: Front Squat 5-5-5-5-5 -THEN- Back Squat: 20 Rep Max

Mon 12/16/13: 3 Rounds – 3 Min AMRAP: Squat Clean Thruster, 95/65 lbs Rest 1:30 between rounds

Sun 12/15/13: 3 rounds for time of: 25 Kettlebell Swings, 53/35 lbs 25 Wall Balls, 20/14 lbs 25 Pull-ups

Sat 12/14/13: 10 rounds for time of: Run, 100 m 10 Goblet Squats, 53/35 lbs 10 Hand Release Push Ups

Fri 12/13/13: 21-15-9 reps, for time of: Run, 200 m (Once per round) Box Jump, 24/20 in Alternating Kettlebell Snatch, 53/35 lbs

Thurs 12/12/13: Power Clean 3-3-3-3-3 -THEN- 5 rounds for time of: 3 Clean & Jerks, 165/115 lbs 4 Bar Facing Burpees

Wed 12/11/13: For time: 50 Wall Balls, 20/14 lbs 25 Deadlifts, 135/95 lbs 100 Double Unders 25 Shoulder-to-Overheads, 135/95 lbs 50 Sit-ups