Wednesday 5/5/21

FUNCTIONAL FITNESS

AMRAP 5:
21 Calorie
21 Burpees
21 Chest to Bar Pull-ups or Jumping Pull Ups
 
Rest 4 Minutes
 
AMRAP 5:
15 Calorie
15 Burpees
15 Toes to Bar or V-Ups
 
Rest 4 Minutes
 
AMRAP 5:
12 Calorie
12 Burpees
12 Pull-ups or Ring Rows

Tuesday 5/4/21


 
We are so proud to announce that our athlete of the month for May of 2021 is….

David P.!!!

 

We are happy to announce that our May athlete of the month is David P! During the pandemic, we watched David take his fitness to the next level. David has embodied what we look for each month in our AOTM. He has been remarkably consistent and a positive force within the walls of Hardware. His dedication and hard work did not go unnoticed and his kind spirit has brought so much to our Hardware community. Get to know “the teacher“ by checking out his Athlete of the Month profile here!  Congratulations, David!

FUNCTIONAL FITNESS

 
PART 1
In 15 min: Tempo Back Squat 321
Find a heavy set of 3 with tempo Tempo 3 sec down, 2 sec hold in the bottom for each rep
then -10% for 1×3 wirthout tempo
 
PART 2
Annie:
50-40-30-20-10 reps of
double-unders
sit-ups
 
* Leader Board Workout!
 
Extra After Class Work:  Murph Prep 
3 Rounds NOT FOR TIME
5 pull-ups
5 squats
5 push-ups
10 air squats
5 push-ups
 
* wear weighted vest if you plan to wear one during Murph

Monday 5/3/21


 
We are so proud to announce that our athlete of the month for May of 2021 is….

David P.!!!

 

We are happy to announce that our May athlete of the month is David P! During the pandemic, we watched David take his fitness to the next level. David has embodied what we look for each month in our AOTM. He has been remarkably consistent and a positive force within the walls of Hardware. His dedication and hard work did not go unnoticed and his kind spirit has brought so much to our Hardware community. Get to know “the teacher“ by checking out his Athlete of the Month profile here!  Congratulations, David!
 

FUNCTIONAL FITNESS

 
PART 1
A1. Supinated Bent over BB row 1 (1+ sec pause at the top): 6×3
A2. Strict press (1+ sec pause at the bottom): 6×3
Perform both sets A1&A2 Every 2:30 for 6 rounds
 
PART 2
FOR TIME
2k Row
OR
2k Ski
OR
1 mile Run
OR
4k C2
OR
3 mile Echo

Sunday 5/2/21

 
We are so proud to announce that our athlete of the month for May of 2021 is….

David P.!!!


We are happy to announce that our May athlete of the month is David P! During the pandemic, we watched David take his fitness to the next level. David has embodied what we look for each month in our AOTM. He has been remarkably consistent and a positive force within the walls of Hardware. His dedication and hard work did not go unnoticed and his kind spirit has brought so much to our Hardware community. Get to know “the teacher“ by checking out his Athlete of the Month profile here!  Congratulations, David!

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA

Tuesday 6/1/21


 
We are so proud to announce that our athlete of the month for June of 2021 is….

Heather D.!!!

 

We are happy to announce that our June athlete of the month is Heather D! Heather’s progress and dedication to her fitness and this community has been noticed by all. Heather has been remarkably consistent and a positive force within the walls of Hardware. She has shown incredible growth and improvement in her time at Hardware and we could not be more proud to crown her June athlete Athlete of the month. Get to know Heather by checking out her Athlete of the Month profile here! Yay Heather!

FUNCTIONAL FITNESS

14 min….
Push Jerk 3-3-3-3-3
Rest 2:00 between sets and Build
 
PART 2
10:00 AMRAP
2-4-6-8-10
Devils Press
Lateral Hops over DB
 
STANDARD: 35/20
RX: 50/35 lb
SPORT: 55/40 lb
COMPETITION: 65/45 lb

Monday 5/31/21

Happy Memorial Day! For those that did Murph on Saturday, plan to keep your power clean weight light!

FUNCTIONAL FITNESS

3 Rounds:
AMRAP 5:
Buy-In:
30 Calories
Into Max Rounds:
30 Double Under
10 Power Clean
Rest 3 Minutes Between Rounds
 
STANDARD: 45/35 lb + Single Under
RX: 95/65 lb
SPORT: 135/95 lb
COMPETITION: 155/ 105lb

Sunday 5/30/21

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit

8:30am – OPEN GYM

9:30am  – OPEN GYM

10:30am – OPEN GYM

11:30am – YOGA

MONDAY MEMORIAL DAY SCHEDULE

8am – Functional Fitness with Coach Alia

9am – Functional Fitness with Coach Ozzie

10am – Functional Fitness with Coach Ozzie

Saturday 5/29/21


 

Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.

Murphy was the commander of a four-man reconnaissance team on a mission to kill or capture a top Taliban leader. Dropped off by helicopter in a remote, mountainous area of eastern Afghanistan, Murphy’s team was surrounded and attacked by Taliban fighters.

Murphy and two members of his team, plus sixteen U.S. military personnel aboard a Chinook helicopter that was shot down during the fight were killed.

Mike Murphy was posthumously awarded the Medal of Honor for his heroic actions that day, placing himself in the open and exposed to enemy fire in order to make a satellite phone call to get the quick reaction force (QRF) to help save his teammates.

Murph, as he was known to his friends, loved to do this workout, which he called body armor.

Remember that you will get tired during this workout. You’ll probably think about cutting corners or giving up.Think about Lt. Mike Murphy. Think about the men who gave their lives during Operation Red Wings. They didn’t give up and neither should you.

 

MONDAY MEMORIAL DAY SCHEDULE

8am – Functional Fitness with Coach Alia
9am – Functional Fitness with Coach Ozzie
10am – Functional Fitness with Coach Ozzie

 
 
MURPH:
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile
Run
 
HALF MURPH:
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
 
STANDARD: Half Murph + Ring Row
RX: Half Murph + Pull-Ups
SPORT: Full Murph
COMPETITION: Full Murph + Weighted Vest
 

Friday 5/28/21

Tomorrow we will all be tackling MURPH! If you plan to do Murph, keep the weight LIGHT today. Start hydrating today and tomorrow morning. Murph requires a tremendous amount of energy to complete the high number of repetitions and not being hydrated could mean not completing the workout and compromising your health. Drink all the water, thank you!

MONDAY MEMORIAL DAY SCHEDULE

8am – Functional Fitness with Coach Alia
9am – Functional Fitness with Coach Ozzie
10am – Functional Fitness with Coach Ozzie

FUNCTIONAL FITNESS

 
PART 1 

14 min…..
4 sets each:
A1. Single Leg KB RDL’s x 8-10 each leg
Rest :30s
A2. Cossack Squat x 8 each leg Rest :90s
PART 2
On the Minute x 10:
Minute 1: 1 Minute Cals
Minute 2: 10 Hang Power Snatches
Minute 3: 1 Minute Cals
Minute 4: 9 Hang Power Snatches
Minute 5: 1 Minute Cals
Minute 6: 8 Hang Power Snatches
Minute 7:1 Minute Cals
Minute 8: 7 Hang Power Snatches
Minute 9: 1 Minute Cals
Minute 10: 6 Hang Power Snatches
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION:115/85 lb