May 9

In the deadlift set up, your shoulders should be over the bar.

Work up to a heavy single

Deadlift

3 Rounds of:

10 Deadlift (275#/185#)

20 GHD Sit ups

Free Sat 9am Class

In Honor of Navy Seal Lt. Michael Murph 

Honored with a warship bearing his name (HERE)

9am Class

"1/2 Murph"

800m Run

50 Pull ups

100 Push Ups

150 Air Squats

800m Run

Partition the Pull ups, Push Ups and Squats anyway you want. (eg.10 rounds of 5 pull ups, 10 push ups, 15 air squats)

11am Class

"Murph"

1 mile Run

100 Pull ups

200 Push Ups

300 Air Squats

1 mile Run

May 6

Time to start filling in the leader board!

"Jackie"

For Time:

1000m Row

50 Thrusters (45#)

30 Pull ups

April 5

Skill Work 

Skin the Cat

12min AMRAP of:

3 Deadlift (225#155#)

6 Toes To Bar

9 KB Swings (1.5p/1p)

May 4

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

May 3

Skill Work

Hang Power Clean

MetCon

7 Rounds of:

10 Ring Row

10 Push Up

10 Broad Jump (5'/4')

May 2

Good times at the EST Grand Opening!!

3 Rounds of:

20 Overhead Lunges (75#/55#)

10 GHD Sit ups

20 SDHP (75#/55#)

Then,

3 x 20 Back Ext.