Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Endurance: Partner WOD* 0:30 on, 0:30 off* x 4 1:00 on, 1:00 off* x 3 2:00 on, 2:00 off* x 2 1:00 on, 1:00 off* x 3 0:30 on, 0:30 off* x 4 Rest 2:00 1:00* ALL OUT! For...Read More
Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Thursday 1730 class cancelled this week. We are sorry for any inconvenience! Conditioning: As many rounds and reps as possible in 30 minutes of the following: 500m Row 15 Burpees over rower 400m Run 15 Burpee box jump overs (24/20″)...Read More
Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience! Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3:...Read More
Always smiling! Even in pain! LOL! Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed! Sprint Drills: Run 400m* Rest/walk 300m 8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace...Read More
Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed! Endurance: Partner WOD 80/64* Calories rowed 80/64 Calories biked 80/64 Calories skied For time *co-ed cals would be 72 …rest 3:00, then… Run 1-mile For time* *Time is the sum of both partner’s times ...Read More
Reminder, 0900 will be the only class on Tuesday. Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed! Conditioning: 200m Ski 30 Handstand shoulder taps 400m Run 50-ft Single arm right overhead walking lunges (50/35) 600m Row 70 Double unders 800m Run 70 Unbroken single unders 600m...Read More
MP Ladies representing at “Murph Day”! Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed! Endurance: 3,200m Bike 50-ft Hand-over-hand sled pull (140/105)* 1,600m Run 75-ft Hand-over-hand sled pull (140/105)* 800m Ski 100-ft Hand-over-hand sled pull (140/105)* For time *Or perform rope climbs (13′) – 3, 5, 7...Read More
Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a...Read More
Power outage update: Power is still out at the gym. Here are the two plans moving forward… Option 1 – Power restored: Once power is restored, the following day will be as normal. Option 2 – Power remains out until Saturday: Friday-0845,noon,1730 classes only Saturday-Murph at 0900 With option 2 be advised there is NO...Read More
