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)

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!

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

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

"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.

Snatch Ladder+ CJ ladder

Bring your Oly shoes and singlet cause we are throwing down.

50  Pullups  ( scale w band and/or cut reps)

1 Farmers walk around mailbox and back.

50 ringdips (scale to 25 and/or band)

100 Pushups

50 K2E

100 Situps

400 M

Reminders & upcoming Events

Lost & Found Bin is getting pretty full. If you have wondered where that favorite water bottle or sweatshirt is it just might be in there...Please take it home. Or we will take to the Bargin Box.

May Monthly fees: Please get these paid ASAP

MEMORIAL DAY MONDAY Class is at 9am. Join us in honoring our service men and women with the HERO wod MURPH.

2 year Anniversary Celebration: The Amazing Race 2!

If you took part in this friendly competition last year you've probably talk about or thought about "the Pond" swim at least once over the past year.  If this will be your first time we PROMISE you do not want to miss out. The Amazing Race 2 will consist of teams, #s TBD, that must take on an obstacle course designed by your favorite Trainers.  Last year the Simpson's graciously opened thier ranch for the event, we are hoping for the same set up.  We will let you know when we know. We are looking at Saturday June 23rd, this could change.

We would like to get an idea of who wants to participate so if you are interested POST TO COMMENTS. We'd like to get teams together ASAP.  This will be for all ages and skill levels.  If you really don't want to take part in the Obstacle Course still come out and enjoy good food, good company and many many laughs.

I'm Pissed about nutrition Part II

I'm Pissed about nutrition Part III  

5/22/12

ENDURANCE TESTER:

800 m  "Hill-ish" for time or 500m row. Record time on board.

WOD:

As many total reps in 20 min:

AMRAP Jump Throughs

AMRAP Unbroken Double Unders

AMRAP Prisoner Jump Squats Unbroken

(you MUST go to failure on each then move to another  - squats - hands clasped behind head, hip below knee on ground, clearance of 6-12" at top of every jump)

Pardon the French but kind of echo's my feelings on OUR CULTURE OF FOOD

* Their will be one WOD on Memorial Monday at 9am. We will all be doing the Hero wod MURPH.