Wednesday’s Workout 5/28

 

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Are you feeling what you eat? Healthy vs Processed which do you want to be?

For Time and Reps

one arm strict press Left arm 45/25(max set)
200m run
one arm strict press right arm
200m run
one arm strict press Left arm
200m run
one arm strict press right arm
200m run

score is number of reps total and time

Memorial Day Workout 5/26

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

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.

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“Murph”

1 mile run
then
100 pull ups
200 push ups
300 squats
(partition pull-ups, push-ups, and squats as you see fit)
then
1 mile run

Competitive athletes may choose to wear a 20# weight vest or body armor for the workout.

 

Holiday Hours 9am and 10 am only Monday

Friday’s Workout 5/23

Just a reminder about Carlos’ band playing Friday night. If you are free bring the family out to see Code Three perform

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NO 7pm class that night


 

3 rounds

10 one arm split jerk 45/35#

20 hollow rocks 

Tuesday’s Workout 5/20

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Hearing many successful focus stories in our 3rd week of Eat To Succeed III.

Here’s a few victories so far:

  • went to a Mexican restaurant and had a healthy meal no starch or grains
  • work luncheon from Chipotle and took her own food
  • has had no creamer in coffee for the full challenge( loves creamer)more than one person at the gym is doing this

It’s awesome how accountability can help us focus with something new. What happens if you don’t have a victory? Nothing except you try again to get to your goals. Don’t give up!

Overhead Squat
10-10-10
take 5 min to establish one rep max at end of third set
then
10-9-8-7-6-5-4-3-2-1
pike burpee
sit up

Monday’s Workout 5/19

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Don’t let it get you down its a fresh start for week #6 of the Paleo food challenge. Members be on the lookout for your weekly email on some new Paleo info and recipes this week.Keep up the good work!

 

3 rounds
run 400m
10 Deadlift 135/95#
max push ups