Thruster 3-3-2-2-1-1-1 Then 10 Thrusters (135#/93#) 50 Double Unders 50 Situps 8 Thrusters 40 Double Unders 40 Situps 6 Thruster 30 Double unders 30 Situps 4 Thruster 20 Double Unders 20 Situps 2 Thrusters 10 Double Unders 10 Situps 18 Min Cap Post Loads and Times to Comments and Zen:  Read more

1A. Bench Press: deload: 1 x 3 (65%), 1×3 (70%), 1 x3 (75%) 1B. Bent Over Row: deload 1 x3 , 1 x 3 , 1 x 3 , Moderate weight *Test 1RM Bench Press Next Wednesday Then… 2 Rounds: 9 Muscle ups 15 Deadlifts, 225/153 30 Box Jump Overs, 24/20   Murph Prep    Read more

2 x 1,000m Row Then….. AMRAP 2 Minutes Power Clean and Jerk 135/93 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 165/113 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 185/133 Paul and Baz during Murph  Read more

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