Thanks to everyone who came out and worked your butts off on the Hero Wod yesterday honoring “Abbate”

We had a great 4th of July honoring U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Thank you to all our current and former military and their families for your sacrifices for our country.


Closing out the Hero Course and honoring our current heroes serving our country, we will be shipping out the donation boxes on Monday.

Today is the last day to drop off items or cash to our donation collection to be sent to Afghanistan.

Items needed include: Crew Socks, Chew, body wash, toothbrushes and toothpaste

Drop at either location for Robin to pick up.


9:30am – Open Gym

10:45 – Re-Flex


9:00am – Re-Flex

6:00pm – Re-Flex

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


OH Squat Review

Build to a heavy 2 rep OH squat.


8 rounds each of 20 seconds work 10 seconds rest.  Score reps

Rest 1 minute
Kb swings
Rest 1 minute
Double unders
Rest 1 minute

Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over

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