Friday, May 24, 2013


Chad hanging out with a heavy barbell on his shoulders

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Front squat 5 x 3 (5-10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 10 lbs heavier than the last time done)

AMRAP in 10 minutes of:
7 Hang power cleans (135 / 95 lbs)
9 Box Jumps (24 / 20 inches)
12 Hand release push-ups

REMINDER: we are closed Monday in observance of Memorial Day.

On Saturday, we are doing the hero workout “Murph” in remembrance of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

 It is a great workout for a great man – a true  American hero. 

Soothing back pain by learning how to sit again New York Times

Antibiotics could cure 40% of chronic back pain patientsThe Guardian

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