27 May 2013



Reminder:   1000 and 1100 Classes Only. All other classes cancelled due to holiday.  Next Group Foundations will commence on Wednesday, 29 May, 2013.

In honor of those who have fallen we will offer two WOD options to end our week of HERO WODs.  Athletes attending the 10 or 11 a.m. classes can choose between “Murph” or “Lee Rigby”.


For time:

  • 22 Cal Row
  • 25 Squat Cleans (95/65)
  • 22 Double Unders
  • 25 Bar-hop burpees
  • 22 Double Unders
  • 25 Push Press (95/65)
  • 22 Double Unders
  • 25 Pull Ups
  • 22 Cal Row

Note: Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.



  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • Run 1 Mile

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.