Workout of the Day

Saturday 11/29/14

There is only a 9am class and 10am-12p Open Gym.

Don’t forget our 6th Annual Tacky Christmas Sweater Party and Paleo Potluck is Saturday, December 6th at 6pm. Details here.

In Teams of 4:

-75 Team Sit-Ups (arms interlaced)

3 Rounds each- relay style
10 Pull-Ups
15 Squats

-75 Push-Ups (other partners hold plank, one at a time in rotation)

3 Rounds each- relay style
10 Pull-Ups
15 Squats

183

Workout of the Day

Tuesday 11/11/14

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Hero_EddieLoredo_th

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Workout of the Day

Monday 08/18/14

“The Chief”
Max rounds in 3 minutes:
3 Power cleans 135m/95w
6 push-ups
9 squats
-Rest 1:00
-Repeat for a total of 5 rounds

*Post loads and rounds completed for each of the 5 rounds
*Start from the beginning every round

 

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. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Workout of the Day

Monday 05/26/14

Our 5th Annual Memorial Day Murph Challenge is today @ 10:00am. Following the work-out we will be hosting a Memorial Day Cook-Out! Lots of burgers, beer, and even better- community

“Murph”

1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

SCALES:

A)                              B)                              C)
3/4 mile run         1/2 mile run         1/4 mile run
75 Pullups             50 Pullups             25 Pullups
150 Pushups         100 Pushups        50 Pushups
225 Squats             150 Squats            75 Squats
3/4 mile run           1/2 mile run         1/4 mile run

*For time.  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.

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.


From left to right:  Sonar Technician — Surface 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif; Information Systems Technician Senior Chief (SEAL) Daniel R. Healy, 36, of Exeter, N.H.; Quartermaster 2nd Class (SEAL) James Suh,  28, of Deerfield Beach, Fla.; Hospital Corpsman Second Class (SEAL) Marcus Luttrell; Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.; LT (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
With the exception of the lone survivor, Luttrell, all were killed June 28, 2005 by enemy forces while supporting Operation Redwing

To read about their heroic sacrifice, go here.

Workout of the Day

Saturday 12/14/13

Looking for something to do today? You’ve got individual competitors and a team competing at the All Cities Open from Grapevine CrossFit! The individuals lucked out and are ALL in the same heat so you can see them all at once!

“Partner Cindy”
AMRAP 20:00

Pace Setter: 400m run

AMRAP “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

-While one partner is running a 400m run, the other is completing the AMRAP. They will switch when the other partner returns from the run and continue this sequence for 20 minutes.
-No bands, substitute ring rows