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109th Bro Session

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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”. It was renamed “Murph” after his death in… Read more »

108th Bro Session

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‘The Outfit’ (Partner WOD) -192 Double-unders/576 Singles Then, 5 Rounds -2 Rope climb -18 Thrusters 95#/65# -42 Kettlebell swings 24kg/16kg Then, -144 Burpees WOD DATE AND TIME: Saturday May 20th at 12:30pm

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Workout Tip Of The Week – Pistol Squat Technique

Pistol Squat

-Author Dan Sullivan Pistol squats are one of the toughest functional fitness exercises to do well, combining single-leg strength, mobility and a full range of motion in your ankles. Whether you are totally new to learning pistol squats, or you… Read more »

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107th Bro Session

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21-15-9: Deadlift (225#/155#) Wall Ball (20#/14#) Pull-ups 3 Rounds: 15 Bar Facing Burpees 15 Shoulder to Overhead (135#/95#) 4 Rounds: 40 Air Squats 4 Rope Climbs *Rest 5 minutes between workouts WOD DATE AND TIME: SATURDAY MAY 13TH AT 1PM

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Workout Tip Of The Week – Helpful Sleep Tips

Better Sleep

Author Dan Sullivan 1 Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night…. Read more »

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Nutrition Tip Of The Week – Sweet Potato Soup

Sweet Potato Soup

Servings: 6 Cook Time: 7 hours Ingredients • 2 lbs Sweet potatoes (peeled and roughly chopped) • 2 cups Chicken stock • 1 tbsp Ground cinnamon • 1 tbsp Ground nutmeg • 1 tsp Ground ginger • 1/2 cup Coconut… Read more »

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106th Bro Session

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As a 2 Person Team For time: 2 Mile Run 60 Snatches 115#/80# 2 Mile Run 60 Clean and Jerks 115#/80# 2 Mile Run 90 Squat Cleans and 90 Dips 115#/80# *Elements can be broken up anyway teammates would like… Read more »

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Workout Tip Of The Week – CrossFit Is For Everyone

CrossFit Is For Everyone

-Author Dan Sullivan By its very definition CrossFit is meant to be broad general and inclusive. However, there is a very good chance that if you have seen or heard of CrossFit then you are intimidated by it. Reebok commercials… Read more »

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