W.O.D. 6.1.18

AMRAP in 10 Minutes:
15 Wallballs (14/20# to 9/10 ft)
5 Handstand Push-ups
1 Legless Rope Climb 15ft

*****rest 5 minutes*****

AMRAP in 10 Minutes:
10 Deadlifts (185/275#)
15 GHD Sit-ups
20 Pistols

To score record total reps for both AMRAPs.

"Work hard, stay positive, and get up early. It's the best part of the day."
 -George Allen, Sr.


W.O.D. 5.31.18

4 Rounds for time:
Run 400 Meters
8 Ring Muscle Ups
40 ft Handstand Walk

"Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence."
-George Washington


W.O.D. 5.30.18


Cash out:
2 Rounds of time of:
10 Snatch (use 70% of your 1RM from today)
12 Burpees

Community Notes:
Don't forget about Boot Camp on Sunday at 1:00 PM!

"Once you replace negative thoughts with positive ones, you'll start having positive results." 
- Willie Nelson


W.O.D. 5.29.18

For time:
500 Meter Row
3 Rounds of
12 Deadlifts (125/185#)
9 Hang Power Cleans (125/185#)
6 Push Jerks (125/185#)
500 Meter Row

"Your positive action combined with positive thinking results in success."
  -Shiv Khera


W.O.D. 5.28.18

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 there on it was 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. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run. 

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

Today's Classes: 
9-11AM Murph 
9-11AM OPEN strength (Annex) 
9-11 FREE babysitting 

"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude."
 -Jeff Miller



W.O.D. 5.27.18

(bring your friends and family for a free workout today at 9:00 and 10:00AM)

In Teams of 3 Complete the following: 
 AMRAP in 30 Minutes: 
Max Calories Row
50 Box Jumps
50 Kettlebell Swings (35/53#)

50 Wallballs (14/20# to 9/10 ft)
50 Toes to Bar

(One athlete will row while two athletes complete the exercises-athletes can switch at any time. Score will be the total reps completed and total calories on the row.)

Community Notes:
Join us on Monday 5/28 for Memorial Day Murph from 9-11 AM, there will be FREE babysitting and Strength in the Annex from 9-11 AM.

"Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it." 
-- Bruce Lee


W.O.D. 5.26.18

Join Coach Aimee at 9am today for Bootcamp!

and...join us for a special 10AM CrossFit Class--It's time to break some records!

At 10 AM you will be able to choose your own adventure....You can pick any WOD, Strength, Skill or Challenge listed on the white board and go for one of the top three spots or just do it for fun!

Community Notes:
TODAY- Strength will be in the Annex from 9-11AM.

Join us tomorrow, Sunday 5/27 for a 9/10 AM FREE Friends and Family workout.
Join us on Monday 5/28 for Memorial Day Murph from 9-11 AM, there will be FREE babysitting.

"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
-Jesse Owens


W.O.D. 5.25.18

3 Rounds for Time:
21 Calorie Row
15 Paralette Shoot Throughs
9 Wall Walk Ups

Community Note:
Join us tomorrow for Bootcamp at 9am with Coach Aimee!

"Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it." 
-Greg Anderson


W.O.D. 5.24.18

Check out our special Memorial Day class schedule. 


30 Rounds for time:
5 Wallballs (14#/20# to 9'/10')
3 Handstand Push-Ups
1 Power Clean (155/225#)

Click Here to compare to 2.8.18

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel." 
– Maya Angelou