Thursday, May 31, 2012 at 12:54PM Warm Up
Foam Roll
10 toe touchers
10 hip circles (lift knee as high as you can out front, laterally move leg out and to the ground)
10 front/back then side/side leg swings
10 y's, t's, & w's
10 wall press
WOD
4 rounds of
25 push press 45/65
400 yd run
10 pistols (5 each leg)
15 supermans (back extensions, knees and elbows must leave floor)
Wednesday, May 30, 2012 at 12:53PM 
Our 2 year Anniversary is around the corner & we want to see each of you take part in the festivities. There is a sign up at the front dest at the gym. Make sure to put your name down so we can start putting teams together. If you want to come but do not want to participate in the RACE put your name down too, just put down 'support' next to your name. This way we can get a good idea of how much food we need.
This was a really fun event last year for everyone involved. We are contemplating a kids course this year! So bring the family and enjoy a good time with great people! Our generous hostess Deb is in Belize right now but when she gets back we will set a date. Plan around the end of June.
Birthday WODs
Here's the deal, there are a lot of you, which means there are a lot of birthdays throughout the year. We have loved doing birthday WODs but as you all have noticed it does get a little crazy. We have decided to combine all the birthdays for each month into ONE WOD at the end of each month. If you have a special request for a special birthday or want a picture posted please let us know and we can put something together but starting in June birthdays will be combined. Thank You!
Tuesday, May 29, 2012 at 3:19PM Warm Up
foam roll
10 eagles & scorpions
elbow to instep across floor
inch worm across floor
10 full depth squat (hold for 3 seconds in bottom)
10 push ups (hold for 3 seconds in bottom)
WOD
5 rounds of:
3 squat cleans (85% of your max squat clean)
5 kb snatch (on each arm) 35/55
10 GHD situps
15 ring rows
Monday, May 28, 2012 at 7:56PM Skill
Handstand walk 2 lengths of gym with partner
Really commit to getting hips over shoulders so it's not a wheelbarrow race
WOD
100 wall ball situps 13/20
75 SDLHP 45/65
50 box jumps 20/24
25 OHS 65/95
Sunday, May 27, 2012 at 4:33PM WOD is at 9:00 a.m.
"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 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.