[caption id="attachment_5977" align="aligncenter" width="300"] Jill - Rockin' the 'merica shirt[/caption]       Wednesday - June 03, 2015   Strength: Deadlift - Warm-up then 1x10 5 lbs heavier then last week   Conditioning: Partner Workout - 4 rounds P1 runs 600m P2 1-1-1, 2-2-2, 3-3-3, 4-4-4, etc. (start where you left off) KB Swing 53/35 Wall Ball 20/14 Box...

[caption id="attachment_5963" align="aligncenter" width="300"] Monday Morning Squats[/caption]   Tuesday - June 02, 2015   Tabata: Rowing   Accessory Strength: Weighted Pull-ups and Dips   Conditioning: 2 rounds 750m row 21 GHD 21 Depth PU 500m row 15 GHD 15 Depth PU 250m row 9 GHD 9 Depth PU   Weekly Challenge: Max Time Bar Hold 225/155    ...

[caption id="attachment_5948" align="aligncenter" width="300"] Nice Circle[/caption]   Monday - June 01, 2015   Strength : Back Squat 6x2 @ 80% Bench Press 5x3 +2.5 Snatch EMOM: 5 minutes 1 Full, 3 Snatch Balances, 2 Hang   Conditioning: Kalsu style (18 minute time cap) 100 Overhead KB walking Lung Steps TOM 8 Push-ups   Weekly Challenge: Max Time Bar Hold 225/155    ...

[caption id="attachment_5941" align="aligncenter" width="300"] Doing Work![/caption]       Friday - May 29, 2015   Strength: Back Squat 6x6@80%   Conditioning: For Time 400m run 30 Wall balls 20/14 2 Sled Pushes (Heavy) 400m over plate carry 45/25    ...

[caption id="attachment_5937" align="aligncenter" width="300"] A few from wave 3[/caption]   Thursday - May 28, 2015   Strength: Snatch 3x3@60%, 2X3@65%, 1X3@70%   Accesory Strength: Weighted Pull-ups / Dips   Conditioning: 4 rounds 30 cal row 5 HSPU 15 KB Swings 70/53    ...

[caption id="attachment_5930" align="aligncenter" width="225"] Julieann (our longtime member currently hiking the Appalachian Train) just past the 500 mile mark in Marion VA.Keep up the good work Jewles![/caption]     Wednesday - May 27, 2015 Strength: Deadlift - Warm-up then 1x10 5 lbs heavier then last week   Conditioning: 10-1 Manmakers 40+/20+ Strict Pull-ups    ...

[caption id="attachment_5926" align="aligncenter" width="300"] Murph 2015[/caption] Words can not express how proud of everyone we are. Whether in a weight vest or scaled for your first year of "Murph", however you participated,be it at home, at the gym or overseas, everyone put their all into the workout....

[caption id="attachment_5923" align="aligncenter" width="231"] (May 7, 1976 – June 28, 2005)[/caption]   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...

[caption id="attachment_5917" align="aligncenter" width="225"] Team French taking time to pose in the middle of the Snatch EMOM yesterday...