WOD
“Mr Cahill”
800m run
12 muscle ups
24 deadlift (315#/215#)
48 box jumps (30″/24″)
800m run
Happy birthday Mike. Hope you enjoy your workout… and that our athletes don’t hate you for it.
The Fake Headlines
Thursday 07/01/2010
Crawl
Wednesday 06/30/2010
WOD
Overhead Squat
3-3-3
Work up to a heavy 3 on OHS and then attempt the same weight for two more sets.
Rest
“Beer Gut Assassin”
21-15-9
Half Moons
Knees to Elbows
Ab Mat Situps
Send Me On My Way
Tuesday 06/29/2010
WOD
“The Beast”
As Many Rounds as Possible in 20 minutes
6 Sumo Deadlift High Pulls (65/45)
6 Burpees
6 Power Snatch (65/45)
Ravage Ritual
Monday 06/28/2010
WOD
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.’ Today is the 5 year anniversary.
Important July 4th weekend schedule:
No Free Saturday Workout on the 3rd
Monday we will be holding a 9-11 open gym, all other regularly scheduled classes are closed. Have a safe and very fun July 4th!
Music!
Saturday 06/26/2010
We all enjoy music. We all have those special songs that we like to workout to. We feel as though they give us special powers and we set a personal record every time they are playing at the gym. So list your current top 5 workout songs and some notes if you feel like it.
I’ll go first:
The Band Marches On by Ghostland Observatory – Just fantastic, imo.
No One Love Me & Neither Do I by Them Crooked Vultures – One of the best live shows
Hey Hey(Crookers Remix) by Dennis Ferrer – Has to be the remix – original is very meh.
Us v Them by LCD Soundsystem – Hearing this live put it very high on my list.
For Whom The Bell Tolls by Metallica – Classic for lifting.
Let’s be honest, once you get into the workout, most people can’t even remember if there was music playing. However, lets have a little fun here.
Look us up