Author Archives: Rick

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**


Friday – 5.20.16 – “Sisson”

Saturday Schedule Update: 8-9am – Open Gym 8:30-10 – BBC 10-11 – WOD U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived


Thursday – 5.19.16 – Deads + Triplet

It ain’t over til the last person is done..love this crew! Gainz Tempo Deadlifts WOD: 3 Rounds For Time 400m Run 21 Ring Dip 12 Deadlift (CRx 315/225 – RX 255/155 – L1 185/125)