Author: CFP
Friday 05/25/2018
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the […]
Thursday 05/24/2018
Active Recovery in preparation for MURPH 5 Rounds 1 min per Movement -O.H Plate Hold (45/25) -Wall Sit -Plank -Dead Hang -15 Calorie Assault Bike Rest
Tank Top Thursday Are Back !!!!!Suns out Guns out. Time to Show off them Gains!!!!
Wednesday 05/23/2018
Strength/Skill Shoulder Press WOD 20min AMRAP -15 Calorie Row -10 Dumbbell Snatch (45/25) -5 H.S.P.U -100m Sprint
Tuesday 2/22/2018
Warm-Up Double TABATA Bike 40sec on/20sec off Strength/Skill Squats 27-21-15-9 -Cleans (115/80) -Burpees over Bar -Slam Balls (30/20)
Monday 05/21/18
Warm Up 800m Run Strength Wendler Bench Press 5 @ 65% 5 @ 75% 5+ @ 85% WOD 120 Double Unders 40 Wall Balls (20/14) 30 KB Swings (53/35) 20 […]
Thursday 05/17/2018
CFP: Due to operational needs, the gym will be closed at 3:30. The last class will be at 2:30. However, the workout can be performed outside. Thank you. “Gannon“ 1 […]
Wednesday 05/16/2018
Use as much of the hour as you need to find a 1 Rep MAX for CLEAN *This is MANDATORY so we can get everyone on the same page and […]