Tuesday 5/27/14

Latin Fit Tonight!! 6:30pm. 3 rounds each for max Meters: With a 3 minute Clock 20 toes to bar Row Max Meters Rest as needed between rounds

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Monday 5/26/14

Memorial day Murph! Classes will be held at 0900, 1200, and 1630. “Murph” Run, 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mile Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. In memory of Navy Lieutenant Michael Murph, 29, of Patchogue, N.Y., who was killed […]

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Friday 5/23/14

Monday is Memorial Day! We’ll be doing Murph. 0900, 1200, and 1630 WOD! Enjoy your weekend. 2014 Regional Event 4 21-15-9-6-3 reps, for time of: Strict Handstand Push-up Front Squat, 195/125 Bar facing Burpee

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Thursday 5/22/14

Deadlift 2 sets of 5 reps @ 75% of 1 Rep max 2 sets of 3 reps @ 80% of 1 Rep max 2 sets of 2 reps @ 85% of 1 Rep max 2 sets of 1 reps @ 90% of 1 Rep max Bench Press 2 sets of 5 reps @ 75% of […]

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Wednesday 5/21/14

5 rounds for time of: 5 Clean & Jerks, 135/95 (any style clean) 10 Burpee Box Jumps, 24/20

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Tuesday 5/20/14

Back Squat 2 sets of 5 reps @ 75% of 1 Rep max 2 sets of 3 reps @ 80% of 1 Rep max 2 sets of 2 reps @ 85% of 1 Rep max 2 sets of 1 reps @ 90% of 1 Rep max Shoulder Press 2 sets of 5 reps @ 75% […]

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Monday 5/19/14

Tabata row to 50 cal Tabata push ups to 100 Tabata sit-ups to 100 Tabata air squats to 100 Tabata Kettlebell swings to 100 (1.5 / 1)

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