Sunday, June 26, 2011

Monday 6/27

Our On-Ramp class is the entry into the world of CrossFit.  We will teach you the skills you need to join in with our experienced athletes, and let you build up the strength and stamina you will need for a regular class.  A new on-ramp class will start Wednesday July 6th.  Class will be at 7:30 pm Monday, 6:30 pm Wednesday,  and 7:30 pm Thursday for four weeks (no class July 4th), after which you will be ready to attend any of our classes.  We are also available for one-on-one training if you have orthopedic issues or other needs.


 
"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. (from CFHQ)  A short video about his team from Fox news.


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