Wod and little different kind of test todayWarm up4 Rounds 5 pull ups10 squats 4-10 ghd sit ups depending on experience. Wod 1- this is not a test wod, quality reps over speed. good day to try chest to bars if you can string a few together15 Minutes 12 Box Jump Overs 24/20″10 Burpees to...Read More

Next 7 week cycle starts today. Focus lifts are the Sumo Deadlift and positional work on the clean. Also going to be seeing some bench press along with all our other lifts.On deadlift days we will be working on our beach muscles as well to change things up. Abs, triceps, biceps and a lot of...Read More

Partner wodWod 1- 10 Minutes split how you want20 D-balls over the shoulder 10 Burpees Wod 210 minutes split how you want20 single arm DB thruster 50/3520 pull upsWod 35 Minutes of man makers for repsRead More

Endurance with a partner one partner working at a time100 Burpees2500 meter row50 Burpees 2500m ski25 Burpees800m run together. Time stops when both partners are back9am and 10am3 Rounds for time of:400m run15 Thrusters, 95/652 Rounds for time of:40 Hand-release Push-ups20 Deadlifts, 225/1554 Rounds for time of:25 foot Handstand Walk (or 10 hspu or 10...Read More

Warm up200m Run20 Power pos. power snatch200m run20 hang pos. power snatch Take the next 15 minutes to work up to a heavier double hang snatch. The wod is 24 Minutes so we are starting that at :30 after each class Wod-Amrap 24 Minutes10 Toes to Bar10 Hang Power Snatches 75/55250 meter row or skiRest...Read More

Every 2 Minutes for 8 Minutes100m Run10 Scap Pull Ups5 Ring Rows 8 DB Snatches (lighter than workout weight)Retest Gymnastics Retest3 Max Sets of Strict Pull UpsRest 3:00 between attempts First set must be a true max rep set.Retest Metcon Retest- last tested Wednesday April 21st “Cardio-B”For TimeRun 300m20 Alt. DB Snatches 50/35lbsRun 300m30 Alt....Read More

RETEST DAY3:00 Banded Glute ActivationThen20 Cossack SquatsThen 2 rounds:20 Hollow Rock:20 Superman Hold:20 Hollow RockThen2 Rounds:10 AAB Sprint Rest as needed to sprint again Interval Test (last done Friday April 23rd)“Wallballs And Prayers”AMRAP 4 Minutes12/8 Calorie AAB18 Wallballs 20/14lbsRest 2:00AMRAP 5 Minutes12/8 Calorie AAB14 Wallballs 20/14lbsRest 3:00AMRAP 6 Minutes12/8 Calorie AAB 10 Wallballs 20/14lbsTarget Score:...Read More

750m Row:(250m moderate,  250m HARD, 250m easy)Then,10 Strict Press5 Good Mornings10 Push Press5 Good Mornings10 Split Jerks w/ Puase in dip and catch 5 Good MorningsStrengthFind a 1RM Split JerkWod 10 Minute AMRAP10 Clean and Jerks 135/95lbs 20 Box Jump Overs 24/20″Target score 3 Plus rounds Firebreather 6 roundsTips- Eliminating all unnecessary movement in all...Read More

Closed for Memorial Day. get some fitness done outside the gym!Read More

Hero Wod MurphMany scaling options available. Heats at 5am, 6am, 7am, 8am and 9am. We are closed tomorrow tomorrow for Memorial Day. “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one...Read More