Monday, May 27, 2019

Memorial Day "Murph!"
In memory of all our fallen veterans.

Join us for 8, 9, or 10am CrossFit class, then enjoy the day off with family!

"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Scaled options will be available. Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. To scale up, wear a twenty pound weight vest.

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 Lt. Murphy's favorites and he'd named it "Body Armor." From 2005 on it has been 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.

Sunday, May 26, 2019

Sunday Running Club
10am Sundays will hold an Open Gym hour, as well as a Summer Running Club workout!

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

9am CrossFit Workout
Partner AMRAP in 25 Minutes:
• Row 600 meters
• Sled Push 1 Turf Length
• 40 Single Arm DB Hang Clean & Jerk
• Sled Push 1 Turf Length
• 40 Single Arm DB Hang Clean & Jerk

10am Running WOD

With inclement weather, we will still work out indoors!

Part 1
AMRAP in 10 Minutes:
• Run 200m
• Airdyne 10 Calories
• Ski 10 Calories

Part 2
5-6 Rounds For Quality:
• Run 40 meters (20 meter blast then slow down)
• 10 Burpees
• Rest 1 Minute

Saturday, May 25, 2019

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

Partner Workout
For Time:
Partner 1: Runs 200 meters
Partner 2: Max Wall Ball Shots (#20/14)
Switch when P1 returns from run.
Continue to switch until partners reach 200 Wall Ball total.

Partner 1: Runs 200 meters
Partner 2: Max Airdyne Calories
Switch when P1 returns from run.
Continue to switch until partners reach 200 Airdyne Calories.

Friday, May 24, 2019

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

“Monster Mash Fridays“
For Time:
15 Clean & Jerks (#135/95)
30/20 Airdyne Calories
15 Clean & Jerks

For Time:
21 Squat Cleans (#135/95)
15 Power Snatch (#135/95)
9 Thrusters (#135/95)

3 Rounds Of:
15 Bench Press (#135/95)
15 Toes to Bar

* Rest 5 minutes between workouts.

Thursday, May 23, 2019

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

Strength
Snatch [Video]
Every minute for 10 minutes complete 2 Squat Snatches.
Add 5-10% from last week.

Partner Conditioning
For Time:
240ft Kettlebell Walking Lunges (#55/35)
(60ft x 4; partners switch every 60ft)
120 Russian Kettlebell Swings
120 Ski Calories
240 Sit-ups

Wednesday, May 22 2019

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

Strength 
Complete 4 Sets of 4 Dumbbell Turkish Get Ups (2R/2L).
Complete 4 Sets of 90ft Sled Push.

* Build to a heavy Sled Push.

Conditioning 
”Weight Vest Wednesday”
For Time:
25 Dumbbell Thrusters (#35/25)
25 Dumbbell Devil’s Press (#35/25)
1 Mile Run

Tuesday, May 21, 2019

Memorial Day
Monday we will hold 8, 9, and 10am classes only.
Come join us for "Murph" to honor our fallen military.
Scaled and team options will be available.

Strength
Deadlift [Video]
Bench Press [Video]
Back Squat [Video]

Complete 4 Supersets Of:
• 3 Deadlifts
• 3 Bench Press 
• 3 Back Squats

* Add 5-10% from last week.

Conditioning
7 Rounds For Time, with a Weight Vest:
• 6 Pull-ups
• 9 Push-ups
• 12 Step-ups