LETS GO! Danny Straub Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Cleans 85-90% +5lbs of 1RM 5 x 1 Metcon: 3 min AMRAP 400 m run 10 Power Cleans 135/95 20 Pull ups 30 KB swings 53/35 rest 2 min 5 min AMRAP 400 m run 10 Power Cleans

June 2016 Athlete of the Month

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