WOD - FRIDAY, JANUARY 13TH 2011

* DUE TO THE AMOUNT OF DEADIFTS WE DID ON THURSDAY WE WILL BE DOING A LONGER ENDURANCE WOD TODAY.  HOW BOUT THIS ONE TO END HERO WEEK!!!! AS YOU ARE WORKING OUT ON FRIDAY REMEMBER THE SACRIFICE THESE PEOPLE MAKE SO WE CAN LIVE OUR EVERYDAY LIVES.  COME OUT AND GIVE THIS ALL YOU GOT.

** WEEKEND SCHEDULE SAT CLASS 9AM. SUNDAY AND MONDAY CLASSES WILL BE CANCELLED DUE TO GYM RENOVATIONS.  SORRY FOR THE INCONVENIENCE.

*** CONGRATS TO THE GRADUATING ELEMENTS CLASSES.  GET READY TO BE HAZED!

7AM ELEMENTS GRADUATING CLASS. 

7PM GRADUATING CLASS.

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.

WOD

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

1 MILE RUN
* YOU MAY BREAK UP THE REPS ANYWAY YOU WANT BUT THE MILES MUST BE DONE BEFORE AND AFTER.  ALSO IF YOU HAVE A WEIGHTED VEST BRING IT IN AND USE IT!

READ MURPHS FULL STORY HERE

WOD - THURSDAY, JANUARY 12TH 2012

8PM!

* 9:30AM CLASS WILL BE MOVED TO 9:45 JUST THURSDAY ONLY.  SORRY FOR THE INCONVENIENCE.

** WOW! DOUBLE UNDERS COMING A LONG WAY.  WE HAD A FEW ATHLETES COMING IN TO TODAYS WOD WITH 0 DOUBLE UNDERS, AND PULLING OUT A BIG NUMBER. CONGRATS GUYS.

STRENGTH
2 PUSH PRESS ON THE MINUTE EVERY MINUTE FOR 6 MIN AT 90% OF YOUR 1RM

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J.

WOD
"DT"
5 ROUNDS - ALL W (155/105)
12 DEAD-LIFTS
9 HANG CLEANS
6 SHOULDER TO OH

RESULTS FROM 1/11/12

WOD - WEDNESDAY, JANUARY 11 2012

* WE ARE SO IMPRESSED WITH YOUR GUYS PROGRESS!  WE HAD ABOUT 90% OF YOU GET UP ON THE WALL AND DO HANDSTAND PUSHUPS IN THE WOD TODAY!  NEXT TIME WE ARE GETTING 100% AND REAL HAPPY WITH THE EFFORT.

** REMEMBER GREENS AND FRUITS ALONG WITH ALOT OF WATER ON THIS 8 WEEK BEST SHAPE OF YOUR LIFE CHALLENGE.  ALREADY 2 DAYS IN!!!!


SKILL
K2E
OH WALKING

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. 

He was engaged to be married with Lisa Esposito.

WOD
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARD WALK WITH 185/135 OH
(DUE TO SPACE ISSUES WE WILL WALK OUTSIDE WITH 2/1.5 POOD KB OH FOR 100M!)

WOD - TUESDAY, JANUARY 10TH 2012

SKILL/ENDURANCE
500M ROW FOR TIME



                                                                              WOD

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

"JT"
21-15-9
HSPU
RING DIPS
PUSHUPS

WOD - MONDAY, JANUARY 9TH 2012

* HERO WEEK!!!! WE WILL PLAY THE NATIONAL ANTHEM BEFORE EVERY CLASS!
REMEMBER DURING THESE HERO WODS YOU ARE WORKING OUT, PUSHING YOURSELVES AND HARD AS YOU CAN FOR THESE FALLEN SOLDIERS!

** WE START OUR 8 WEEK PALEO CHALLENGE MONDAY, JANUARY 9TH.  THERE IS A $20 BUY IN. MAKE SURE TOMORROW YOUR BEFORE PICS ARE TAKEN, AND WE WILL TAKE MEASUREMENTS, BODY-FAT AND WEIGHT TOMORROW.

STRENGTH
BACK SQUATS
7X3 @ 85% OF YOUR 1RM

WOD
21 OHS (95/65)
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

WOD - SUNDAY, JANUARY 8TH 2011

PARTNER WOD SUNDAY

WITH A PARTNER COMPLETE THE FOLLOWING FOR TIME

400M RUN (MUST BE RAN TOGETHER)

- AFTER THE RUN ONLY ONE PERSON WORKS AT A TIME

20 PUSH PRESS (135/95)
20 OVER THE BAR BURPEES
15 PUSH PRESS
15 OVER THE BAR BURPEES
10 PUSH PRESS
10 OVER THE BAR BURPEES
5 PUSH PRESS
5 OVER THE BAR BURPEES

400M RUN (MUST BE RAN TOGETHER)

RESULTS FROM 1/7/12

WOD - SATURDAY, JANUARY 7TH 2011

HAHA WOW! ANTHONY PASSED OUT!  HERE IS A AWESOME QUOTE FROM KRISTIN TODAY
"YEAAAA SO, I THINK I THREW UP IN MY OWN MOUTH NUMEROUS TIMES!"

* GRAND OPENING ON JAN 28TH WHO IS IN???

** ROB SANTORO, ANTHONY RIGGIO, ANDREW ILCH, AND KAITLYN FITZGERALD ARE ALL COMPETING NEXT WEEKEND AT CROSSFIT 610 FOR PA'S FITTEST COMPETITION SPONSORED BY GARAGE GAMES.  EVERYONE SHOULD COME CHECK IT OUT AND SUPPORT THEM.

*** LASTLY FEB 25TH THE WORLD WIDE OPEN STARTS.  I THINK AS MANY OF YOU AS POSSIBLE SHOULD SIGN UP AND COMPETE.  ITS ALL DONE IN THE COMFORTS OF OUR OWN GYM.  HERE IS A VIDEO TO SHOW WHAT IT ENTAILS.

WOD 
AMRAP 20 MIN
BUY IN = 100 DOUBLE UNDER
THEN:
3 FORWARD ROLLS
6 HSPU
9 T2B

RESULTS FROM 1/6/12