Monthly Archives: May 2016

Bring a friend day 2 – 10 rounds for time

Bring a friend week: Want to show your friends what you do? Give them a taste of the hard work you put in? Feel free to take them to any class (Tuesday-Sat) this week! Summer Schedule Trial: We are going to TRY a new schedule for tomorrow night (and maybe the week/summer). If it works


Bring a Friend Week!

Bring a friend week:  Want to show your friends what you do?  Give them a taste of the hard work you put in?  Feel free to take them to any class (Tuesday-Sat) this week! Summer Schedule Trial:  We are going to TRY a new schedule for tomorrow night (and maybe the week/summer). If it works


Saturday – 5.28.16 – MURPH

Gym opens at 8am.  First heat 9am (Rick) Second heat 9:30 (Austin) Third Heat 10 (Bryant)  


Friday – 5.27.16 – MDW Schedule

MDW Schedule: Saturday – MURPH – heats at 9/9:30/10 – please show up early to warm up.  Gym opens 8am. Sunday – Open Gym 9-12 Monday – Open Gym 9-11 Mark has been absolutely killing it lately! Recovery: 2K Row WOD: AMRAP 15 30-20-10 Anchored Sit Up Box Jump (24/20) DB Snatch (45/25)


Tonights 8pm class is cancelled. Thank you.


Thursday – 5.26.16 – 10 rounds

Danielle and Liz HSPU WOD: 10 Rounds For Time 100m Sprint 8 Wall Ball (20/14) 6 Deadlift (255/155)


Wednesday – 5.25.16 – Double Clean Chipper

Sameer getting it in while in Florida!   WOD: For Time: 20 Cal Assault Bike 30 Hang Power Clean (Crx 185/125 – Rx 135/95 – L1 95/65) 40 Alternating Pistols (Sub High Box Step Up) 30 Hang Power Clean 200m Sled Push (90/45)


Tuesday – 5.24.16 – Press + AMRAP

Yesterday was Natalie’s last day at the box She has been a part of this community for a long time and we all wish her well on her move to Hoboken.  Come visit!!!! Strength: Complex: 1 Push Press + 1 Push Jerk x 3 (ahap) WOD: AMRAP 20 400m Run 5 Muscle Up 10 HSPU


Monday – 5.23.16 – Back Squats + Triplet

Golden Ticket! Strength: 3RM Back Squat WOD: 3 Rounds For Time 75 Double Under 50 Air Squat 25 Burpee


Saturday – 5.21.16 – Team WOD

WOD: Teams of 3 AMRAP 20 5 power snatch 95/65 10 push up 20 air squat **Pacer is 30 slam ball**