(305) 912-3963
Thursday, May 31, 2018
Skill Work Row Metcon Elite 5 rounds for time of 20 Calorie Row 12 Dumbbell Push Press 35 / 20 9 Toes-to-bar *the goal is to beat your row time each round *rest :30 seconds between rounds Rx 5 rounds for time of 15 Calorie Row 12 Dumbbell Push Press 20 / 15 […]
Read More
Wednesday, May 30, 2018
Oly Work Every minute on the minute for 10 minutes perform: 2 Power Cleans 3 Front Squats 1 Push Press *weight athlete’s choice – tap and go Metcon 15 minute AMRAP of: 10 Burpees onto plate 45 / 25 200 meter run with plate 45 / 25 10 Overhead Lunges with plate 45 / […]
Read More
Tuesday, May 29, 2018
Hope everyone has a fun and safe Memorial weekend. Thank you to our over 60+ members that came out yesterday to honor Michael Murphy with our very first Murph at 8N. The rest of this week is a de-load week with our Lift 8N program. We will not be performing the scaled down lifts […]
Read More
Monday, May 28, 2018 – Memorial Day
May we take a moment to honor those that gave the ultimate sacrifice to protect our freedom. Today we will only hold a 10:30am class. Enjoy your Memorial Day! Metcon “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one […]
Read More
Saturday, May 26, 2018
Memorial Weekend Schedule Saturday: Yoga – 8:30 am Metcon – 10:30 am Sunday: Open Gym – 11:00 am to 1:00 pm Monday: Memorial Day Murph – 10:30 am (all other classes cancelled) Metcon 1st round 7 / 9 / 11 Deadlifts 7 / 9 / 11 Burpees *rest two minutes 2nd round 5 […]
Read More
