Bye Fe-Lea-cia

Saturday will be Coach Lea’s last team WOD. Come workout, hangout, and play some yard games. BYOB. Coach Lea has been a huge part of the CFNS staff and community over the past few years. She is moving to be closer to family and we wish her the best of luck.

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Tuesday 05/30/17

Linear Strength W05D02 Close Grip Bench Press 5×5 -then- “Rikishi” In front of a clock set for 12 minutes: 1 minute of Box Jumps 30/24 1 minute of Sumo Deadlift High Pull 115/85 2 minutes of Box Jumps 30/24 2 minutes of Sumo Deadlift High Pull 115/85 3 minutes of Box Jumps 30/24 3 minutes […]

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Monday 05/29/17

1200 Class Only “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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 named it “Body Armor”. From here on it will […]

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Memorial Day Weekend Schedule

May 27, 2017 – Closed May 28, 2017 – Closed May 29, 2017 – 1200 Class Only Monday’s workout will be the hero workout Murph. It can be done solo, in partners, or as a team.

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Friday 05/26/17

Linear Strength W04D05 Power Snatch 2RM -then- “EMOMs an Alien” Every 3 min for 24 Min 5 Power Snatch, pick load 10 Bar Facing Burpee

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Thursday 05/25/17

Linear Strength W04D04 Romanian Deadlift 4 x 8 -then- “Xenomorph” For Time: 45 KB Deadlifts 2/1.5 45 HSPU

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