Please try to arrive 15-20 minutes early if it is your first time to fill out a wavier
10am- Weekend Warriors "FREE CLASS" (Coach Wilson)
For time:
10AM FREE CLASS WITH COACH WILSON
10AM-WEEKEND WARRIORS with Coach Greg (FREE CLASS TO NON-MEMBERS)
Complete the Following:
Minutes 0-4:
For time:
20 Wallballs
20 Kettlebell Swings
Minutes 4-8:
For time:
20 Box Jump
20 Push Press
MInutes 8-12:
For total Reps:
Burpees
* Score is first two times and total reps on last portion
10am Free Class with Coach Michael
Perform the following for time:
10 muscle ups
20 shoulder to overhead
30 lunges
40 situps
50 wallballs
60 double unders
"modifications can be made as needed"
10AM WEEKEND WARRIORS CLASS with Coach Michael
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.
"MURPH" WITH A PARTNER
1 mile run (each partner must run 800m)
100 pullups
200 pushups
300 squats
1 miles run (each partner must run 800m)
4 rounds:
Perform a 400m run between each movement, perform movements in any order you like:
25 Wallballs
25 Jumping lunges
25 Burpees
25 Push-ups
WOD:
"Running Cindy"
6 rounds for time:
Run 250m
5 pullups
10 push-ups
15 air squats
10am Weekend Warriors Class:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
(Score is Max Amount of Pullups)
