Flint and Karey Jamison coupling up on Saturday’s Murph WOD.. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Jerk 85% of 1RM 10 x 3 Metcon: 10-1 Front Squats 135/95 Toe To Bar The goal should be to try and go unbroken all all sets. Elite Competition Class Follow the designated

Outstanding turnout for our Memorial Day Murph WOD! Over the holiday weekend we had over 70 people complete The Murph WOD. Thats over 7,000 pull ups, 14,000 push ups, 21,000 squats, and 140 miles ran to show support and to say thank you to all of our Service Men and Women past, present and future. 

Have a great Memorial Day, and Never Forget those that gave everything! Strength: Week Three: Functional Over Reaching Front Squats 85% + 5lbs of 1RM 10 x 3 Metcon: Open Gym

Freedom WOD Classes Metcon: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Back Squats 75% + 5lbs of 1RM 6 x 6 Metcon: In Teams of 3 5K Row Deadlift Hold 155/110 One member is rowing, one member is holding and one member resting. You may rotate and break up meters and deadlift holds as you

  Don’t forget, we are having a BBQ after The Murph WOD is competed on Saturday! Kyle and Kody will provide Burgers, So anything else you may want make sure you bring that includes any other type of meat, sides, and beverages! Make sure you sign up on mindbody under the open gym times for