OPEN & PERFORMANCE Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 21/15...

OPEN “Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50)

For Time: (13:00 cap) 21 Barbell facing Burpees 21 Power Cleans (135/95) 15 Barbell facing Burpees 15 Hang Squat Cleans (135/95) 9...

OPEN & PERFORMANCE “Roped In” For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches 95/65 800 runHill Run 5 Rope Climbs

“Bumpy Ride” In Teams of 3, AMRAP 25: 9/6 Calorie Bike 6 Burpees Over Sand Bag 100 Meter Sand Bag Run (50/35) *meant to be fast and...

Dedicated to Nick Hostler. “Mani-Pedi” On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans *score is final weight on...

OPEN & PERFORMANCE Push Press Build to Heavy Set of 5 “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell...

Happy Memorial Day! JELLY BELLY For Time: (20:00 cap) 50-40-30-20-10: AbMat Sit-Ups 20-16-12-8-4 Calorie Assault 10-8-6-4-2: Deadlifts...

No classes at box. Murph is to be done at Kickapoo High School 9AM In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY,...