Workout Of The Day

  • Rave

    STRENGTH:

    Bench Press

    5 x 5

    Alternate with 5 Strict Knees to Elbow

    CONDITIONING:

    Three Rounds for Time...

    15 Bar Facing Burpees

    15 Shoulder to Overhead (135/95)

    CORE/MOBILITY:

    :30 Thread the Needle

    :30 Partner Arms Behind Back

    1 Min Child's Pose

    50 Candlesticks 

  • Got A Feeling

    STRENGTH:

    Every Two Minutes for Sixteen Minutes...

    3 Deadlifts + 2 Hang Cleans 

    CONDITIONING:

    Three Rounds for Time...

    30 Ab Mat Sit Ups

    30 Walking Lunges

    30 KB Swings (53/35)

    CORE/MOBILITY:

    :30 Superman Hold

    1 Min Straddle Stretch

    :30 Superman Hold

    :30 Dolf Stretch 

  • MURPH

    One class today at 10AM. Free workout for anyone to attend. Bring friends and family!

    For Time...

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300 Air 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 be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    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.

  • Team Fest

    Coaches Series with Erica at Noon! Krav Maga. Bring a friend!

    Olympic Lifting 9:30AM

    CONDITIONING:

    EMOM for 10 Min...

    3 Overhead Squats (From ground or rack)

    At 15 Min...

    In Teams of Three

    50 Clean and Jerks (155/105)

    50 Burpee Bar Muscle Ups

    300 Double Unders

    At 30 Min...

    400 M KB Farmer's Carry (every time you drop 10 Air Squats)

    At 40 Min...

    In Teams of Two...

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    100 Wallballs (20/14)

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    50 Handstand Push Ups

    Calorie Row (30/20) Partner Holds Barbell in Front Rack (135/95)

    At 60 Min...

    800 M Run

  • Street View

    Saturday, May 27th is our Coaches Series with Erica at 12PM. Come learn Krav Maga! Bring a friend! 

    STRENGTH:

    Deadlift

    6 x 3

    CONDITIONING:

    Four Rounds for Time...

    15 Toes to Bar

    10 Front Squats (135/95)

    5 Wall Climbs

    CORE/MOBILITY:

    1 Min Pigeon Pose with Band

    30 Banded Pull Aparts

    1 Min Upward Dog

    30 Banded Pull Aparts 

  • Close But Not Quite

    STRENGTH:

    The Bear Complex

    5 sets of 7 reps

    Power Clean, Front Squat, Jerk, Back Squat, Jerk

    Goal is to increase by 10# for all sets from last week.

    CONDITIONING:

    Five Rounds for Time

    300M Row Sprint

    90 Sec Rest

    CORE/MOBILITY:

    2 Min Legs On Wall

    30 Hollow Rocks

    1 Min Child's Pose

    30 Hollow Rocks

  • Somewhere Warmer

    Coaches Series with Erica at 12PM Saturday! Come learn Krav Maga!

    STRENGTH:

    Floor Press

    5 x 5

    Alt with 20 reps Banded Pull Through 

    CONDITIONING:

    With a Partner

    12 Min AMRAP

    200M Partner Run

    50 KB Swings (53/35)

    30 Box Jumps (24/20)

    Partners may split reps, only one working at a time. Both partners run together and may not start reps until they are both finished with the run.

    CORE/MOBILITY:

    1 Min Downward Dog

    30 Partner Med Ball Toss

    :30 Bowler Stretch

    30 Partner Med Ball Toss

  • Raindrop

    STRENGTH:

    EMOM for 12 Min

    1 Squat Snatch + 1 Hang Power Snatch

    CONDITIONING:

    15 -12 - 9

    Muscle Ups (1 C2B + 1 Dip/Push Up)

    500M Row

    50 Double Unders

    CORE/MOBILITY:

    :30 PVC Behind Back

    :30 Biceps on Post

    1 Min Saddle Stretch

    :30 Star Hold x 2 each side 

  • Lion King

    Back Squat

    6 x 3

    CONDITIONING:

    Five Rounds For Time

    20 DB Push Press (40/25)

    20 Alt Pistols (20 Air Squats)

    CORE/MOBILITY:

    1 Min Couch Stretch 

    3 x 8 Strict Knees to Elbow

    1 Min Straddle Stretch 

  • Too Short

    Olympic Lifting at 9:30AM.

    CONDITIONING:

    Two Rounds For Time...

    50 Ft Walking Lunge w/ Plate Overhead (45/25)

    25 Burpees to Plate

    50 Ft Bear Crawl

    25 Pull Ups 

    800 M Run


  • White Lies

    STRENGTH:

    Deadlift

    5 x 5

    CONDITIONING:

    21-15-9

    DB Snatch 

    Ring Dips (Bar Dips or Push Ups x 2)

    CORE/MOBILITY:

    1 Min Thread the Needle

    :30 Hollow Body Hold

    1 Min Child's Pose

    :30 Hollow Body Hold

  • Thirsty

    STRENGTH:

    Bear Complex

    5 x 7 Reps

    1 Rep = 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead

    CONDITIONING:

    For Time...

    1000M Row

    75 Wallballs (20/14)

    50 Ft Handstand Walk (1 Min Handstand Hold/Plank Hold or 5 Wall Climbs)

    25 Toes to Bar

    50 Ft Handstand Walk

    CORE/MOBILITY:

    1 Min Pigeon Pose 

    :30 Twisted Cross

    50 Ab Mat Sit Ups

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