Wednesday, September 3rd


2 rounds "McClain"mcClain



3 Position Power Clean (Ground, Launch, Down Position or High Hang) (135/95)



10 Burpee Pull-ups (MOD:  Burpee/Jumping Pull-up for banded athletes)

30 Squats

60 sec handstand hold (accumulate). This is a static handstand hold, not a walk. Only count time while the hands are stationary and in the handstand.  You must accumulate 60 seconds before you move to the next round.


1 unbroken set 65 4-ct Flutterkicks.  15 Burpee consequence for each break.  Hold yourself accountable.




4 rounds of: 5 reps of pull-up 10 reps of push-up 15 reps of air squat 200 m run


21-12-15-51 reps of: double under walking lunge

Th Grind…

Male Rx

30 dumbbell man-makers (45#) [5 box jumps (24") at the top of every minute]

Female Rx

30 dumbbell man-makers (30#) [5 box jumps (20") at the top of every minute]

The Pack…

50 V-ups 30 Toes to ring 100 sec. L-sit (accumulate)

"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up." ~ John C. Maxwell






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Tuesday, September 2nd


5 Sets of 10 OHS (15), 10 Push-ups, 10 Pass-Thrus (PVC)cropped-power-clean-18-yrs-old-brett-franklin-144lbs-his-weight-245-hang-power-clean.jpg


Build to a Heavy Single Bench Press (12 Min) then Rest 1 min,

2 @ 90%, rest 1 min etc..

3 @85%

4 @80%

5 @75%

6 @70%



10 Russian KBs (32/24)

12 Box Jumps (28/24)


Foam Roll Back and Legs and Mobility (Choice)

We cheer for the strongest, the fastest, the champions.  

We cheer for the weakest, the slowest, those who never believe they could do it.

We cheer for the ones in the middle, who show up day after day and simply get shit done.

We cheer for everyone with the heart to make it happen.  No exceptions.

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Monday Labor Day “Murph” (9am and 4pm)

Monday, September 1st – Labor Day “Murph”

On Memorial Day we will be performing the WOD called "Murph" in honor of Lt. Michael P. Murphy.  Two Classes on Labor Day @9am and 4:30pm!!

Murphy was part of a dedicated team fighting the Taliban, a fundamentalist regime that a U.S.-led coalition knocked from power in Afghanistan in 2001, but has continued to conduct guerilla operations, particularly along the Pakistan border. Murphy worked to help ensure al-Qaeda terrorists could not train in, nor launch strikes from Afghanistan since their lethal attack on the World Trade Center in New York City on September 11, 2001.Michael Murphy was a National Honor Society student and varsity football athlete in high school. After graduating from Pennsylvania State University with a degree in Political Science, Murphy turned down offers to two law schools to join the Navy and become a SEAL. He served on missions in Jordan, Iraq (twice), Qatar, and Djibouti in East Africa.

LT Murphy deployed to Afghanistan in April 2005. He was the leader of a four-man SEAL squad that secretly infiltrated into the 9,000 foot Hindu-Kush mountains along the Pakistan border on June 27th. The team was conducting a sensitive mission to capture or kill high-value Taliban target Ahmad Shah, known as Ismail, when ambushed by overwhelming Taliban forces. A fierce firefight ensued.

For about 45 minutes, the men fought on, as ammunition ran low. Three SEALs were wounded by gunfire or rocket- propelled grenades. One screamed, “I’m hit!” Murphy yelled back, “We’re all hit! Keep moving!”

LT Murphy climbed to higher ground and into the open to make an electronic call for help. Despite his severe wounds, he completed the call and continued fighting, exhorting his men to escape while he held off their attackers.

A Quick Reaction Force immediately mobilized in a daring daytime mission to reinforce the SEAL squad. Eight Navy SEALs and eight Army Night Stalker commandos perished when their MH-47 helicopter was hit by a rocket-propelled grenade and crashed.

The four-man SEAL squad courageously fought on alone. Michael Murphy, Matthew Axelson and Danny Dietz were killed in the fierce firefight as they provided protective fire that allowed a fourth squad member (Petty Officer Marcus Luttrell) to escape. Wounded in both legs, Luttrell walked several miles and was hidden and protected by an Afghani shepherd until U.S. commandos rescued him July 3, 2005.

Murphy’s remains were found during a combat search and rescue operation on July 4, 2005. He is being considered for the Congressional Medal of Honor for his heroic actions. His teammates who fought alongside him — Axelson, Dietz, and Luttrell – were awarded the Navy Cross, the service’s 2nd highest award, for valor. The eight SEALs who died in their heroic attempt to rescue them, were all awarded the Bronze Star.

Rear Admiral Joseph Maguire, Commander of Naval Special Warfare Command, told Murphy’s father, “Don’t think these men went down easily…Taliban bodies were strewn all over, 30-40 were killed, with a total of 80 casualties from the four- man team.”

Michael Murphy is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.

michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30WOD:  For Time

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

"Slick Murph" is done without a 20lb weight vest.  If you want to perform

the WOD as Murph did, wear a 20lb vest.

Hooyah Murph!

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Friday, August 29th “Karen and “Grace” x 2


9am and 4:30pm!!!  Erik is teaching the 9am and Clay at 4:30.


25 Squats, 25 Push-ups, 25 Mtn Climbers, 25 Lunges, 20 Pass Thrus, 20 Good Mornings, 15 Strict Pull-ups



5 BackSquats @70%


Partner "Karen"

150 Wall Balls  (**One partner working at a time)

Rest two mins

Partner "Double Grace"

60 Clean and Jerks (135/95) (**)


3×12 GHD Sit-ups

"Strength does not come from physical capacity.  It comes from an indomitable will." ~ Mahatma Gandhi

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Thursday, August 28th

We will have a "MobilityCross" Class led by our in-house "Gumby"/ Evan Soroka! Don't miss it! MOBILITY/STRETCH HOUR today at 1pm!! flexfest3


Run Loop, McClain x2

PreWOD 8 Ring Pushups on Minute for 10 Minutes.  Use rings on beam and both new sets of green rings.

WOD  21-15-9
Hang Squat Cleans (95/65)
Box Jumps (24/20)
Burpees over Barbell

Post WOD  2 x 50 (Unbroken) 4-Count Flutterkicks.  8 Burpee consequence for each break if taken.

I am fierce.

I am powerful.

I am strong.

I am a force to be reckoned with.


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Wed, August 27th EMOM 30

boxaspen6Don't forget to Hit Cardio Cross at 11am… Sweet program down below.. have a taste of the burn!!


Group 8 (Don't forget shoulders and squats)



Touch N' Go Cleans



Min #1 5 Thrusters @ (95/65)

MIn #2 10 Pull-ups

MIn #3 150m row

Repeat for 30 mins


Hi 5s and Hugs for your Fellow FireBreathers!  That was AWESOME!

Cardio Cross

800 m run
30 burpees
800 m run
Rest 3 min

KBS 24/16
Box jump 24/20

Teams of 2, 1 person working at a time
2 rounds of:
2 min max effort Airdyne
2 min max m Prowler Push
2 min max m Row
2 min max burpee slam ball (30/20)

3 rounds of:
25 situps
1 min plank

"If you are early you are on time. If you are on time, you are late!"

I don't know if it originally comes from the military, but I do know it is a common saying in the military. When watchstanders assume the watch, they must be at their station 15 minutes prior to the scheduled relief time for a watch turnover (summary of happenings during the previous watch) so the offgoing watchstander should be able to give a turnover and be off watch at the time the oncoming watchstander is scheduled to assume the watch. If the oncoming watchstander is not there 15 minutes prior to the beginning of the watch and instead arrives at the scheduled time they are late. If they are there 15 minutes prior to the watch, thereby being early for the scheduled time, they are on time.

Don't be late! It is disrespectful…

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