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Comments Off on Row Row Row your boat!!

Row Row Row your boat!!

Ok so we have few things coming around that I think are going to be pretty fun and exciting and draw some craziness into the gym. 1 – Regionals this weekend! Hell Yeah! Carpool if needed. Lets get rowdy. That being said... We are closed Friday for the 6:45 AM class and ...

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Comments Off on Exciting things afloat!!!

Exciting things afloat!!!

Ok so we have few things coming around that I think are going to be pretty fun and exciting and draw some craziness into the gym. 1 - Regionals this weekend! Hell Yeah! Carpool if needed. Lets get rowdy. 2- Next week we will be having a CFO AM vs PM Challenge. ...

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Comments Off on Happy Bday Beth!!!

Happy Bday Beth!!!

We will not be having a 6:45 class this Friday morning. Just a heads up. CFO WOD: Its Beth's Bday so dont blame us! LOL OverHead Squats 95/65 1,2,3,4,5,6,7,8,9,10 10 Floor Wipers Hand Stand Push Ups 10,9,8,7,6,5,4,3,2,1 200m Run 1 OHS 10 FW 10 HSPUs 200m .. 2 OHS 10 FW 9 HSPUs 200m .. and so on :)

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Comments Off on MAY 28 2013

MAY 28 2013

Doesnt get much better than this crew! Great Memorial Day Murph! CFO WOD & Strength Power Clean 3,3,3 WOD:2013 Regionals WOD #5 21-15-9 Deadlift 315/205 (Scale accordingly--- WE will help you) Box Jumps 30/24

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Comments Off on Memorial Day Murph!

Memorial Day Murph!

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came ...

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Comments Off on Hero Week Continues with a tribute to our own!

Hero Week Continues with a tribute to our own!

Do Not Forget Memorial Day Hours Saturday - Closed Sunday _ Closed Monday - Memorial Day 9-10 10-11 "Turbine 33" (Created by Matt&T) Matt and his Unit will be submitting this WOD hopefully to CFHQ "On June 28, 2005 Lt. Michael Murphy and his team of SEALs was discovered by anti-coalition forces and engaged in a firefight that led to ...

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Comments Off on May 23 2013

May 23 2013

Memorial Weekend Hours Saturday Closed Sunday Closed Monday WOD times 9-10 10-11 Come Get your Memorial Day Murph on. CFO WOD: 5-10-15-20-25-20-15-10-5 Wall Balls 20/14 20 Double Unders inbetween each set ___________________________________________ Strength: 3 x Max Rep Weighted Push Ups 45/25 WOD: Partner "Kalsu" 100 Thrusters 135/95 At the top of Every Minute everyone must do 5 Burpees *break it up as needed until you reach 100 ...

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Comments Off on Hero week continues

Hero week continues

Memorial Weekend Hours Saturday and Sunday - Closed Monday WOD Times 9-10 10-11 "Murph" will be programmed on Monday. CFO WOD: "Jack" 20 Min AMRAP 10 push press 115/75 10 KB swings 53/35 10 Box Jumps 24/20 ----------------------------- Strength: Rest Day (Use it cuz you gonna need it)

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Comments Off on You asked for it!!! Lol

You asked for it!!! Lol

Schedule for Memorial Day Weekend: Sat closed Sun closed Monday- memorial day murph 1st Wod at 9 2nd Wod at 10 Closed at 11. CFO WOD: "Fat Boy" 30 back squats at BW 1000m row 30 Burpees --------------------------------- Strength: Snatch Pull 3,3,3,3,3 12 Min AMRAP 15 MB Sit Ups 200m run 15 KB swings 70/53

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Comments Off on Hero week begins

Hero week begins

And we begin hero week!!! CFO WOD: "Griff" 800 m run 400m backwards run 800m run 400m backwards run ------------------------------ Strength: Floor Press 3,3,3,3,3 WOD: "Hammer" 5 rounds: 5 power cleans 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups

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