Wednesday 08.28.2019

A) METCON With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike for max calories 8 Minutes of Max Distance Jog 8 Minutes of: 8 Power Cleans (135, 95) 6 Front Squats (135, 95) 4 Shoulder to OH (135, 95) *One person works. Split as desired. Score = total rounds of […]

Tuesday 08.27.2019

A) STRENGTH Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s. *Between work sets complete 10 DB Hammer Curls B) METCON 20 Minutes on the clock: Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35) Remaining time Max Rounds of: 4 HSPU 8 C2B Pull-ups 12/9 […]

Saturday 08.17.2019

Barbell Jerry For time with a partner: Buy-in: 50 Squat Cleans (135, 95) 1 Mile Run 2k Row 1 Mile Run Cash-out: 50 Power Cleans (135, 95) Rx+:(155, 105) L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Time Cap Kids Class is at 10am! No Barbell Club Today

Friday 08.16.2019

Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s   AFAP, but not for time: 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Bench Press (50, 35) (Neutral Grip) *50 Banded Pull-aparts after each […]

Thursday 08.15.2019

1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW) (Total Reps) L3: […]

Saturday 08.10.2019

For time with a partner: Buy in 1 Mile Medball Run (20, 14) Karen + Isabel 150 Wall Balls (20, 14) 30 Snatches (135, 95) Cash-out 1 Mile Run (no medball) *One person works. Split as desired. Rx+:(30, 20) (155, 105) (Add 20 Ring Muscle-ups) L3: (115, 75) L2: (14, 10) (95, 65) L1: (10, […]

Saturday 08.03.2019

Bring a Friend to CrossFit! You can attend any of the 9am, 10am, and 11am classes we offer. Food from the Big Green Egg will be served along with other snacks! See you then! A) METCON In teams of 2: AMRAP 10: 200 Meter Run 10 Hang Power Cleans (135, 95) (medball cleans for beginners) […]

Saturday 06.22.2019

Pick up your Summer Bingo cards in the lobby today!   ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest L2: (65, 35) (14, 10) (20, 15) L1: […]

Saturday 06.15.2019

With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run 12 DB Hang Power Cleans (50, 35) *One athlete completes a full round at a time 24:00-34:00 150 Ft. Farmer Carry Intervals, AHAP […]

Monday 05.27.19

  8:30am and 10:00am classes for Monday only   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 […]