Front squat:3-3-3-3-3then:5 rounds for time:5 pull-ups10 wallball Affiliate Team Try-Outs Affiliate team try-outs will occur this Friday and Saturday. Email Nicole TODAY for details. Updates Paleo Kits are in. Mediums are $4.50 and Larges are $5.50. Cash or check. Paleo 2.0 Info Sessions announced! Wednesday, April 21st: 7:00pm AND Friday, April 23rd: 1:30pm. Athletes must...Read More
For time:Row 1K40 pound DB/KB snatch, 50 repsRow 750m40 pound DB/KB snatch, 35 repsRow 500m40 pound DB/KB snatch, 20 reps These are one-arm squat snatches, alternating arms. We have Paleo Kits. Medium: $4.50Large:$5.00Checks made payable to The Garage4150, Ltd. Better Performance Step 1: Hydrate This week we focus on performance factors that are often overlooked....Read More
“Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. For scaled options, see yesterday’s post. The Athletes Around You Last week during the row/burpee workout, I heard...Read More
3 rounds for time:10 wallball20 box jumps30 KB swings40 sit-ups Tomorrow we are doing the benchmark Hero workout Murph. “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...Read More
