WOD – June 1, 2015

Pause Front Squat – 2 Second Pause
*Heavier than last week
For Time:
800 Meter Run
:30 sec rest
400 Meter Run
:30 sec rest
200 Meter Run

By |May 30th, 2015|WOD|0 Comments

WOD – May 29, 2015

Not only will your Teens be taught proper movement mechanics and the importance of functional fitness, but they’ll also be taught about proper nutrition.

Pause Back Squats – 5×3
* 3 Second Pause in the bottom position
6 x 250 Meter Row Sprints
*Rest 60 – 90sec between sets or when next Rower is available.



By |May 28th, 2015|WOD|0 Comments

WOD – May 28, 2015

Teen Summer Camps are going to be legit, we have a lot of big things planned for these camps.  Don’t miss out on this great opportunity for your Teen.

Hang Power Snatch – Work up to a “heavy for the day” double
Teams of 3 AMRAP 18 Minutes:
10 Hang Power Snatches (75/45)
10 Shuttle Runs
10 Step […]

By |May 27th, 2015|WOD|0 Comments

WOD – May 27, 2015

Push Press
*The goal is to hit working loads across all sets
Kb Swings

By |May 26th, 2015|WOD|0 Comments

WOD – May 26, 2015

15 Minute
Hang Power Clean + Power Clean + Jerk
Double Unders
Sit Ups

By |May 25th, 2015|WOD|0 Comments

WOD – May 25, 2015

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 […]

By |May 24th, 2015|WOD|0 Comments

WOD – May 22, 2015

We are excited to announce this summer we will have Summer Sessions for CrossFit Kids!  Come grab a flyer for more information.
10 – 8 – 6 – 4
Bench Press
*Between sets perform 10 Bent Over Rows with Barbell
3 Rounds
1 Minute – ME Sit Ups
1 Minute – ME Lunges
1 Minute – ME Wall Walks
Rest 1 Minute

By |May 21st, 2015|WOD|0 Comments

WOD – May 21, 2015

Partner WOD
2 Rounds
50 Wall Balls (20/14)
200 Meter Run
15 Clean and Jerks
400 Meter Run
15 Clean and Jerks
200 Meter Run
50 Wall Balls (20/14)

Upcoming Events:
-Memorial Day Murph – 8am to 11am
*Plan on Murph taking at least an hour
-Movie Night – This Friday @ 7:00PM
-Spartan Run – June 6th

By |May 20th, 2015|WOD|0 Comments

WOD – May 20, 2015

Strict Press – 1 Rep Max
“Swinging Cindy”
10 Minute AMRAP:
7 Pull Ups
7 Hand Release Push Ups
7 Kb Swings

By |May 19th, 2015|WOD|0 Comments

WOD – May 19, 2015

Work up in the following complex:
Hang Snatch + Snatch
7 Minute EMOM:
8 Burpee
ME Double Unders

By |May 18th, 2015|WOD|0 Comments