Live Long Fitness, West Ocean City, MD

750M Row/600M Run
———————
5 Deadlifts
5 HPC
5 Front Squats
5 Push Press
~ 5 Rounds~
——————-
600M Run/750M Row

FOR TIME

We are still running track work outs on Wednesdays at 6:00pm

I am going to be picking up 2 packages (60lbs) of Grass fed local Black Angus beef from Delaware on Monday. If you want some get in touch with me ASAP as it will go quick. Why do we buy meat from C&J Farms? Carlton and Jody Jones run a small, family owned sustainable farm in Seaford. So many of our health problems can be traced back to the low quality and engineered foods we consume. The meat is from grass fed  Black Angus cattle that are raised in small herds and grass fed. No antibiotics or hormones are used and the butchering is flawless. This meat will change the way you look at beef.

50 FRONT Lunges
15 Wall Balls
50 SIDE Luges
15 Wall Balls
50 BACK Lunges
200M Run
~ 3 Rounds ~

1 Mile Run
150 Box Jumps
2000M Row
300 Sit Ups
40 Double Unders (400 singles sub)

200 Wall Balls
400 Lunges
100 Push Ups

In groups of 2, complete everything. Both partners can work at the same time and you can go in any order.

Ever wonder how Fred Jonesstays so lean and fit year after year? Working with kettle bells on a regular basis is one way and avoiding mindless eating is another.

800M Run

—————

6 Wall Balls

6 Jump Squats

6 Bottoms Up Push Ups

~7 Rounds~

—————-

 800M Run

We will be doing the workout with these push ups by next_______? We are cleaning up some push up issues this month so get your triceps ready!

Meeting Saturday 8am at the Bagel shop(A Bagel and..) South Gate OP

Today’s Workout: Fight Gone Bad

Wall Ball

SDHP

Box Jump

Push Press

Row for Calories

1 minute at each session,count your reps or calories

3 Rounds

CrossFit Ocean City will be doing this workout on Sept. 25th as a Fundraiser for the Wounded Warrior Fund, LiveStrong & CF Foundation. If you would like information on how to sign up Check out:  https://rapidgiving.com/account/register?ReturnUrl=/fundraising/sportsgrants-foundation/1/fight-gone-bad-5 

There is an  Ocean City, MD team

Earl’s gonna bring some wind and rain, unless you’re made of sugar or you’re very light I think you’ll be fine to get in for a workout.

1st workout of the afternoon is @ 4pm.

Unless it gets REALLY bad we will be here. Call 410-213-1078 and if the machine dosen’t tell you we are not here, we are.

3-3-3-3-3
Back Squats

Monday there will be one workout @ 8am. Let us know if you’ll be there