Bench Press

5×8 every 1:45


In teams of two

100 Pull Ups, while other hangs

100 Handstand Push Ups, while other holds a handstand

100 Med ball Sit Ups, while other holds a plank

100 Med ball twists, while other holds a plank

All reps of one movement must be completed before moving onto next




Front Squat

5×8 every 1:45


For time


Cal Row

Burpee Box Jumps 24/20

Squat Clean 115/75

*Coaches challenge 30/24, 155/115*

5.29.17 “Murph”


Happy Memorial Day! We will only have two classes on Monday, 6:45 and 8:00 a.m.


For time

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

If you have a weight vest wear it for the duration of the workout.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

5.26.17 “Collin”



6 rounds for time

400m sandbag carry

12 Push Press 115/75

12 Box Jumps 24/20

12 Sumo Deadlift High-Pull 95/65



Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.


For time

Wall Balls 20/14
Toes to Bar
KB Deadlift 53/35

-Rest 5 minutes-

5 minutes
As Far As Possible
KB Farmer Carry 53/35

*Coaches challenge*
30/20 WB
70/53 KB



Shoulder Press
4×10 Every 2 minutes


20 minute AMRAP
2 Single Arm DB Overhead Squat 50/35
2 Pull Ups
4 Single Arm DB Overhead Squat 50/35
4 Pull Ups
6 Single Arm DB Overhead Squat 50/35
6 Pull Ups
Continue adding two reps

Alternate arms ex. Round 1 do one on each arm then the second round do two on one arm then alternate and do two on the other arm.

*Coaches challenge*
Muscle Ups instead of Pull Ups