2018

May 30, 2018May 30, 2018 CFP

Tank Top Thursday!

Warm-up

-1 Tower+400 Meter jog

Skill/Strength

Snatch Balance

5×3

Work to a Heavy Load

WOD

In a 3min Window

-30 Cal. Row

MAX EFFORT SNATCH

95/115/135/115/95

Score will be REPS completed.

${"total_effects_actions":0,"total_draw_time":0,"layers_used":0,"effects_tried":0,"total_draw_actions":0,"total_editor_actions":{"border":0,"frame":0,"mask":0,"lensflare":0,"clipart":0,"text":0,"square_fit":0,"shape_mask":0,"callout":0},"effects_applied":0,"uid":"E359E02A-6252-433D-815F-EF01CE98DC14_1469233022869","width":3264,"photos_added":0,"total_effects_time":0,"tools_used":{"tilt_shift":0,"resize":0,"adjust":0,"curves":0,"motion":0,"perspective":0,"clone":0,"crop":0,"enhance":0,"selection":0,"free_crop":0,"flip_rotate":0,"shape_crop":0,"stretch":0},"source":"editor","origin":"gallery","height":2448,"subsource":"done_button","total_editor_time":159,"brushes_used":0}$

Wednesday 5/30/2018

May 29, 2018May 29, 2018 CFP

Skill/Strength

Front Squats

8×1 OHS Pause at Bottom for 5 sec

Moderate weight work up slowly to a heavier set.

WOD

6 Rounds

-50 Double Unders

-20 KBS 54/35

-10 T2B

-200 Meter Run

Tuesday 5/29/2018

May 28, 2018 CFP

Strength/Skill

Bench

WOD

14 Rounds

-7 Squat Cleans

-7 Burpees Over Bar

Monday 5/28/2018

May 27, 2018May 25, 2018 CFP

See the source image

Friday 05/25/2018

May 24, 2018May 24, 2018 CFP

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 U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

WOD

-1 Mile

-100 Pull-Ups

-200 Push-Ups

-300 Air Squats

-1 Mile Run

WOD will be performed with body Armor if possible.

(Please arrive to class early so we can get started on time)