May 31, 2021

Memorial Day – 10am ONLY “Murph”For time:Run, 1 mile100 Pull-ups200 Push-ups300 Air SquatsRun, 1 mile Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who […]

May 29, 2021

8am-10am: Open Gym10am: Group WOD W/a Partner…AMRAP 26 minutes:18 Calorie Bike (ea.)6 Rope Climbs (3ea.)6 Squat Cleans (3ea. @ 185/135)6 Double Bar Over Bar Burpee (3ea.) Fun partner workout on deck today. This is meant to be a you go, I go format. This workout was designed and tested today as we prepare to send […]

May 28, 2021

“Build the Base” AMRAP 30 mins of:3 mins, max distance Row5 L/5 R Single Arm Kettlebell Swings, 53/35 lbs5 L/5 R Single Arm Kettlebell Front Rack Lunges, 53/35 lbs5 L/5 R Single Arm Kettlebell Push Press, 53/35 lbs50 Double Unders3 mins, max distance Row5 No Push-up Burpees5 Burpees5 Burpee Box Jumps, 24/20 in50 Double Unders […]

May 27, 2021

“The Chief” For 5 cycles:AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Rest 1 min between each cycle.For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. […]

May 26, 2021

Part 1Front Squat 9-6-3 Continuing with our front squat progression this week and you will notice that we are descending in reps. Just like in previous weeks we want you to lift the most amount of weight possible, avoiding failure and keeping all work sets productive. The idea is to build in weight with each […]

May 25, 2021

6 rounds for time of:3 Ring Pull-ups3 Toes-to-rings3 Muscle-ups9 Deadlifts, 225/155 lbsRun, 200 m Goal: Sub 16 min The complex on the rings is something that you should be able to complete each movement unbroken. Dropping between exercises is ok but for those of you that have the capacity work to stay on the rings […]