120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Workout: **Uber class starts at 830am**
1 mile Run
*Start and Finish with the mile but you can partition the Pullups/Pushups/Squats as needed and if you have a 20lb vest, wear it*
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
Rest 90 seconds between each round
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
7 Rounds For Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
7 Kettlebell swings, 2 pood
*Workout is Scalable*
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
As Many Rounds as Possible in 12 min:
12x Box Jumps
6 x Thrusters (95lb)
6x Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
185lb Squat Clean 1 to 10 reps
Parellete HandStand Pushups 10 to 1 reps
He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
4 rounds for time:
Run 800m/40 pullups/70 pushups
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kun
50 Deadlift to Pushup (Body Weight)
50 Box Jumps (24in)
Find 1 Rep Max in
*Three Attempts per lift*
Now that everyone is fitter, we are going to start adding some strength but first we need to find our baseline..Come ready to lift BIG!!
Today is the day guys....we get to take pics and weigh in's and do our bench mark workout...I already know everyone has achieved their goal b/c I can see it...I see thinner, stronger, faster healthier folks everyday and I couldn't be any prouder!!!
5 Rounds for Time:
21 KB Swings (55/35)
12 Push Press (95/65)
"Halloween Fight Gone Bad"
3 Rounds, 1 minute at each station then rest 1 min between rounds. Get as many reps as possible
Front Squats (95/75)
Barbell OverHead Lunges
Morning classes/Open Gym are as scheduled but we have one uber class @ 530pm and bring your costumes!!!!
4 Rounds for Time:
10 Goblet Squat (55/35)
10 Kettlebell Swings
Rest 2 mins Then
4 x Thruster (75/55)
4 x Abmat Situps
20 Wallball Shots
20 Box Jumps
20 Knee to Elbows
***We are OPEN TODAY starting with 7 am/0830 am and the afternoon is the normal schedule*** Start Thinking about your costumes!!!