Open Gym: 8-10am Memorial Day Murph: 10am Open Gym: 11:30am – 1pm “Murph” 1 mile run 100 pullups 200 Pushups 300 Air Squats 1 mile run *Newbies: Less than 6 months of consistent Crossfit classes , partner up w/someone and split up the reps.                 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,...Read more

*Reminder: No Olympic Lift Class today* 9-11 am- Open Gym 11 am- Endurance WOD 4 Rounds 800m Run 50 Double Unders 25 Sit Ups     Reminder:  On Monday, Memorial Day, we will have Open Gym from 8-10am, Murph Class will run from 10-11:30, then we will have Open Gym from 11:30-1.  We will close at exactly 1pm.  Read more

8am: CrossFit 9am: CrossFit 10am – 12noon: Open Gym (Unlimited Members) Front Squat: 3 x 5 Then… 3 Rounds: 400m Run 30 Wall Balls, 20/14 (10ft) 15 Pullups               Memorial Day Murph: Monday @10amRead more

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10 minutes of Handstand Walk Practice Then… 2015 Team Regional Event 7…kinda: 30 Cal Row – Partner holds Deadlift, 315/205 30 HSPU  – partner holds handstand 30 Toes 2 Bar – Partner hangs from bar 50′  Front Rack  Walking Lunges, 135/83 (16 in place lunges)- partner holds front rack *Partners will switch and complete all reps for each movement before moving to next movement. Example: Once 30 Calories are completed, the partner rowing will then move to the deadlift static hold and the partner that was holding the deadlift will then proceed to complete 30 cal on the rower. Continue the entire workout in this fashion. Jenny finishing her 50′ of OH Lunges during Event 7    Read more