Monday 5/26/2014


  • Memorial Day Schedule – Monday, May 26
    There will be one session on Memorial Day at 11AM. Come and join us in honoring all the men and women who made the ultimate sacrifice while serving in the United States Armed Forces.

  • GRFS Team Challenge – End of Week 4
    The results of WOD 14.1 are being reviewed, calculated and will be posted as soon as possible. Should be posted by noon Monday.
  • WOD: Murph

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    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”. 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.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. The-Murph