Friday September 16, 2011

Warm Up: Stretch, tabata pushups WOD: Row 2k then without resting– 21-15-9 reps for time of: Push Jerks (115, 80) Ring Dips Barbell Hops (over and back = 1 rep)  Bonus: 10 GHD situps 20 Toes toe bar 30 K2e 40...

Thursday September 15, 2011

WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 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...

Wednesday September 14, 2011

Please post to comments if you plan on attending morning classes today and which class! TRIBE!!! Warm Up: 10 minute “Stupid Squats” WOD:  Four rounds for time of: Run 400 meters Wall ball shots (20,14) 30 reps 15...

Tuesday September 13, 2011

Starting today, We will have a class at 4:15pm M-TH. Warm up: amrap 8 minutes: 10 pushups, 15 situps, 20 double unders WOD: “Linda” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of 1.5 x BW Deadlift 1 x BW bench press .75 BW Clean BONUS: in groups of two, one...

monday September 12, 2011

TRIBE! I am overwhelmed with how well you all did at the games! I am so damn proud of every one of you! I love you all!! Please forgive me however, I am cancelling all Monday morning classes this week! So sorry! I am wrecked!! See you in the evening!!!!!! See the...