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20 Thrusters (95#/65#)

20 Burpees

20 Kettlebell swings (55#/45#)

18 Thrusters

18 Burpees

18 KB swings

Go down by 2 reps each round, 16, 14, 12, 10, 8, 6, 4, your last round will be

2 Thrusters

2 Burpees

2 KB swings

                                                                        video seemed fitting for today

The gym is closed today for the Labor Day Holiday.  Do this one on your own and post your time to comments.

Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

1 pull up or muscle up on the first minute

2 on the second minute

3 on the third minute

Continue until you can’t get all the allotted reps in the given minute.

The gym is closed today for the Labor Day Holiday, do this one on your own and post your lowest score for each exercise to comments.

8 Rounds (Tabata)

20 seconds max push ups

10 seconds rest

20 seconds max sit ups

10 seconds rest

Just a reminder that the gym will be closed Saturday and Monday in observance of labor day (and so we can paint the danged house!).  We will be open as usual Tuesday morning.

Please see Robyn’s post below (in pink) for the holiday update to the kettlebell class schedule.

Have a great holiday, we’ll see you next week!

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.

Murph -  (video) - 

i don’t like her toes on the squat, but this girl has tons of heart

Run 1 mile

100 Pull ups

200 Push ups

300 Squats

Run 1 mile

Good morning! Quick note, I am canceling kettlebell class on Saturday and moving Mondays class to Tuesday at 6:00pm. I am traveling to see family out of state this weekend. I do apologize for any inconvenience. Have a safe and fun weekend!

Thank you,

Robyn

3 Rounds

400m run

9 OHS 95#/75#

15 Clean and Jerk 95#/75#

21 Double Unders

Mary -  video at 7000ft

As Many Rounds As Possible in 20 minutes

5 Handstand Push ups

10 Pistols (alternate legs)

15 Pull ups