Murph is a Hero Workout honoring LT. Michael Murphy who was killed in action in Afghanistan on June 28, 2005. Murphy was the officer-in-charge of a four-man SEAL element supporting Operation Red Wings. Soon after they entered the designated area, they were spotted by three goat herders that reported their appearance. Murphy risked his life to protect his teammates by moving into the open to gain a better position to transmit a call to get help for his men. LT. Murphy was awarded the U.S. military's highest award, the Medal of Honor for his efforts during the war.
Murphy completed this workout that he nicknamed "Body Armor" that he did in a weighted vest to always be ready for the physical demands of combat:
1 mile run
300x air squats
1 mile run
Murph is more than just a workout. This is a workout to motivate us, humble us, and gives us a chance to devote time and sweat to honor LT. Michael Murphy (SEAL), someone who surrendered everything he could for our freedom.
Come join us Saturday, May 28th where we will honor LT. Murphy and those who have paid the ultimate sacrifice. We'll be running heats at 5:45AM, 6:45AM, 7:45AM, and 8:45AM! Reservations are open and live in WODIFY, grab your spot!
We can't wait to see you!
If you would like a t-shirt for this event and to support the foundation please go to:
All tributes go directly to the LT. Michael L. Murphy Memorial Scholarship Foundation!
Guys, the holidays are upon us and you know what that means? Our annual X-Mas Party! Let's celebrate the holidays together with some fitness, friends and food! Oh, and drinks of course.
Join us on Friday, December 17th for a workout and all the hanging out after! Did we mention that we are doing a PJ theme? It's going to be epic!
We will be kicking things off with the 4PM class and then will roll right into the 5:30PM. Those that complete the workout earlier can stay, chill and cheer on the 5:30 crew! This year, instead of drawing names for secret Santa, we have decided to roll with a thieves Christmas. So if you'd like to participate in the gift exchange please bring a gift! Nothing fancy, just something fun and maybe fitness-ie.
As much as we love having our kiddos present at these events we have decided to keep this party to adults only. We love those little dudes but it does get a bit hectic with members working out, hanging out, etc. Safety is of course our top priority and we can keep the crowd a bit smaller this way.
Let us know if you plan to join in on the fun by RSVPing to:
Can't wait to see you there!
In response to the threat of COVID-19, we closed up the Warehouse to gain more clarity and understanding on how we can combat the virus. Although there are many differing opinions on this fluid situation, we take the health of our community very seriously. We felt that it was imperative to close our doors to make a sound decision about this threat. We feel that after monitoring the situation over this past week, that based on our mature membership base and the cleanliness of our facility, we can open up our gym on Monday, March 23rd. We will be making changes to ensure the safety of every member and more importantly, the health of our little town.
As this decision to open was a very difficult one to make, we all need to do our part to ensure that the safety of our families is paramount and that this depends on our every action in our daily life. Our classes will not exceed nine (9) participants and will have one (1) coach to a class. Not to exceed ten (10) people in our classes. It will be required to reserve your spot through the WODIFY application. Reservations will be made available an hour before the start of class in order to give everyone an opportunity to make a reservation throughout the week.
For those who cannot make it to class or that prefer to stay at home, have created specialized programming for all members called, “QUARANTINE WODS”. This six-week program is a linear progression that will only involve a backpack for your strength component. Like any program, week one will be test week. We will continue to make videos for the QUARANTINE WODS programming and also provide virtual classes associated with this programming should you wish to participate from home. We are a community and together we will overcome this challenge. Just like our workouts, this will come to an end. Meanwhile, we will continue to better ourselves while looking out for each other’s safety and well-being.
Below are the rules we will implement for the time being. If our rules are not clear enough, we ask you to err on the side of caution for the safety of others.
1. If you or anyone in your household has fallen ill or if you have an underlying health condition, please stay at home. If you appear ill or administer any symptoms of being sick you will be asked to leave.
2. Make sure your reservation is made prior to coming to the gym. If a reservation was not made in WODIFY, you will be asked to leave since we are only allowed ten (10) people in our space.
3. Once you walk into the gym, please sanitize/wash your hands prior to working out.
4. Avoid touching your face at all times. Please bring a towel if necessary.
5. Upon completion of using gym equipment, please wipe down all items prior to putting it away.
6. Please leave your children at home until we state otherwise. This is to be in compliance with the no more than ten (10) person ruling from the State of Virginia
Please let us know if you have any questions at all regarding this.
In Good Health,
Warehouse 351 Team
We are so proud of our Phase I participants for taking on Warehouse 351's 6-WEEK CHALLENGE. The challengers pushed through each and every workout and they never gave up. A true testament to their strong and determined character.
If you don't know what Phase I is here it is in a nutshell... We start with 351's Foundational Movements that we deem a necessity to be able to execute properly before moving into our signature F.I.T. Program. Our F.I.T. Program (Functional Interval Training) is what warrants our full-time members lasting results. Why are these results lasting? Because our members and athletes want to show up every day and in simple terms, we know how to have a good time in fitness land over in this old warehouse. In just six weeks we are able to make a total transformation not only with moving better during this process, but we also clean up our nutrition. We believe that achieving balance is a process and that process requires accountability and support. The support that we provide and foster at 351 will aid in the total transformation of each individual. We all have a different path and 'process' so we must embrace it and enjoy every step. As one community, we are able to do this thing called life together and we log the workouts day in and day out. We show up and do work.
In a very short amount of time these participants have done extraordinary things . All of our participants have pushed themselves past their limits and have challenged themselves to build a better and fitter version of themselves. Next we WELCOME these new F.I.T. Members into our home and we embrace them. We show them the way and that we are in this with them for the long haul. Through HONOR, COURAGE, and COMMITMENT we march on to achieve a better quality of life through workouts, coaching, community and nutritional balance. We are so proud to have you with us and can't wait for all of the workouts to come!
- Happy Lifting!
Our in-house SWOLE FEST competition was nothing but pure awesomeness. We hope everyone not only enjoyed working out as a team, but learned that you are capable of more than you thought you were before doing all of this. Doing challenges like this reveals our inner beast mode and teaches us how to come together and be a team. We also had a chance to meet people who we might have not had the opportunity to chat with previously. How cool is that??? Pretty sweet if you ask us. We plan to do another one of these team competitions to kick off the summertime so get ready!
Our WINNING TEAM is "Aggressively Average" (team 3). They knocked these workouts out of the park and exuded team spirit every step of the way. For SECOND PLACE, we had a tie between "Suffer and Smile" (team 4) and team 8. We will be doing a podium award ceremony on Wednesday, February 19th at 6:30PM (directly after the 5:30PM class). We hope we can all gather and support our SWOLEFEST teams as we present them with their shake weight (contributed by Kathryn Hill) and their team shirts as well as pictures.
Did you order a SWOLEFEST SHIRT??? Don't worry, they are on their way! We'll get those to you ASAP! Can't wait to do more competitions with our 351 Fam! Thanks to everyone who participated and started out 2020 with a bang.
Oh snap, it's on. Get ready for the 12 Days of X-Mas Workout! Meet us at 5:30PM for class then hangout is after! Can't Wait!
- Team 351
Tip: ALWAYS hook-grip the bar (holding a barbell by gripping the thumb between the barbell and the fingers), it is the safest method.
2. First pull
Gently pull the bar from the floor to the top of the knee. Once you’ve cleared the knees, try to keep knees back, with a straight back, chest up while feeling tension in the hamstrings.
3. Second pull
Keep your back straight as you move into a power position with a neutral spine and glutes engaged.
4. Third pull
After power position, shrug the shoulders explosively upward getting tall and reaching triple extension. Once triple extension has been achieved get ready to catch.
5. The catch
After fully extending, drop below the bar and catch in the front rack position, think of it as a front squat position.
Breaking down these movements bit by bit can prove to be extremely challenging but exciting. A great way to help break down these movements or any other barbell movements you may need to grasp is by coming to our barbell classes! We have classes once a month to help our athletes understand these difficult movements better and get additional coaching. These classes are coached by our head coach, Mike Leonard and Meredith Reyes. Our next class will be held on December 28th. Class begins at 7:30AM and ends at 9:30AM. Please note that you must register for this class by FRIDAY, December 27th at 5PM. The class will be capped at 12 participants, register soon! We hope to see you there!
Here are a few updates to keep all of our local people in the loop!
If you missed our last barbell class, no worries! We have another one coming up on Saturday, December 28th, doors open at 7:00AM and class starts at 7:30AM to all members and non-members for mobilization. Warmup is coach-led. Please note that you must register for this class by FRIDAY, December 27th at 5PM. This class is such a great one to attend, we strongly recommend coming if you can get it on your calendar! A big thank you to our head Coach, Mike Leonard for leading! Class cap is twelve participants so reserve early! Use the link below to purchase/reserve your spot!
Get pumped… Fork Lift Fitness + Nutrition is hosting BODY COMP SCREENING AND GOAL SETTING here at 351 on December 7th! Mark your calendars and get your appointments setup using the following link:
Each appointment lasts 20MIN. What a great opportunity to get healthy for the New Year! We can’t wait!
We recently sent out a survey for all of our members to give us some feedback on adding some new classes to our schedule. We received great response and plan to add a 5:00AM class as well as a 3:30PM class to the schedule Monday-Friday. The growth of our little gym family has been phenomenal and we want to continue to offer quality and structured classes to accommodate our members as well as keep class sizes small and manageable for coaches. Thank you members and coaches for making this space for what it is! It is truly a fun place to do fitness and everyone who walks through the warehouse doors enjoys their training with us.
As a friendly reminder, please continue to clean and wipe down all equipment used. We are in the season of giving and colds/flus are going around. As a general rule of thumb, once finished with equipment (including barbells, dumbells, jump rope handles, bike seats, handles, etc. you get the idea) please wipe it down and put it away where you found it. We greatly appreciate it!
Thank you to those who have been consistently reserving your spots and signing in. This helps our coaches out tremendously and ensures that those who do reserve have a spot for a class that could be over capacity. If you don’t know how to reserve your spot, please ask a coach or staff member!
Our next Phase I is quickly approaching and we are super stoked. Classes for this program begin Monday, January 13th and will be offered Mondays, Wednesdays and Fridays at 12:30PM OR 6:30PM. We are keeping each class small at no more than ten participants/class. Orientation for this will be held on Monday, January 6th at 6:30PM. If you have any friends or family interested or hesitant about trying out this style of fitness, orientation is a perfect opportunity to get them into the gym, meeting our coaches/staff members and seeing how awesome our classes are. We will also have our favorite Nutritionist, Vanessa Stolarski (Founder of Fork Lift Fitness + Nutrition) speaking about what she does and offering body scans/consultations. Thanks for helping us to spread the love of fitness!
Join us for our Holiday Party on December 20th at 5:30PM! Wear your ugliest sweater and bring something to share (it’s potluck style). Workout will be the fabulous, Twelve Days of Christmas metcon and then we hangout afterward. BYOB! Please let us know if you have any questions regarding this event. All are welcome! Let us know if you are coming by clicking on the link below and filling out the form!
Our Kid’s Program is still TBD. Please check back with us on this as this is something that we are wanting and trying to offer! We thank you for being so patient with us!
Have you gotten to know our coaches? Check out the following link! We are adding to our coaching staff as we grow and evolve. We are so proud that we have brought on Gus Canals recently. He is doing a fantastic job with the 5:30PM and 6:30PM classes and we appreciate all of his hard work. Thanks, Gus! We will also be bringing on another new team member, so stay tuned in the following months! Graham Matthews will be shadowing during the following weeks and coming on board as our schedule picks up with more classes. We are pumped! Get ready for a killer 2020! Click on the link below to see our coaching staff:
There is a holiday tee/tank available at the front desk if you pre-order by Friday, 12/6! It’s super cute, so be sure to email us your size so you can get it by or before December 20th. Tee/tank description is “Oh Snap.”
Here is a list of our upcoming events so you can save them:
Start Now Nutrition Package:
Vanessa Stolarski - Fork Lift Fitness + Nutrition
$50 for body scan, mini consult, advice/feedback
Saturday, December 7th (you must book your appointment ahead of time with the available time slots):
Friday, December 20th at 5:30PM
Open to all
RSVP using link below:
Holiday Hours (week of X-Mas and New Year’s:
*Monday, December 23rd:
REGULAR CLASS SCHEDULE
*Tuesday, December 24th:
9:30AM AND 11:00AM CLASSES ONLY
*Wednesday, December 25th:
*Thursday, December 26th:
9:30AM AND 11:00AM CLASSES ONLY
*Friday, December 27th:
REGULAR CLASS SCHEDULE
*Saturday, December 28th:
REGULAR CLASS SCHEDULE
*Tuesday, December 31st:
REGULAR CLASS SCHEDULE
*Wednesday, January 1st:
*9:30AM CLASS ONLY
Coaches: Mike Leonard & Meredith Reyes
$20 for members / $40 for non-members
Saturday, December 28th from 7:30AM-9:30AM
RSVP using link below:
Hosted by Fork Lift Fitness + Nutrition
February 2020 (DATE TBD)