Warm Up- 8 Minutes of Partner bike, make it fun, make it race 30 Air  squats with 2 second hold at the the bottom Strength Back Squat-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Wod- Helen 3 rounds for time of: Run 400 meters...Read More

Warm up- 5 Minutes of bike Overhead work/warm up 0-2 Minutes 10 strict presses 2-4 Minutes 8 Push Press 4-6 Minutes 6 push jerk Strength Strict press-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Quick review of Power clean before wod, slowly build up...Read More

“Murph”   For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 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 of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred...Read More

CLOSED TODAY. REST FOR MURPH TOMORROW! tomorrow schedule First heat starts at 5am LAST HEAT STARTS 9:45Read More

8am Endurance- 8 Minute partner row, switch every minute. fast transitions. rest 5 minutes 25 Minute amrap Up the ladder, set your bike and rower right by each other. Split the work however you want! 1 Bike Cal 1 Row Cal 1 Burpee Next round, 2,2,2… next round 3,3,3 and on and on and on...Read More

Warm up 400 Meter Partner Run with Wall Ball, 40 Partner Wall Balls 40 Weighted good mornings (ball or empty bar) New Strength Cycle Starts this week. ***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take...Read More

Warm up- 5 Minute Bike Review Med Ball Clean for 5 Minutes. We need to get going on Bench, Long wod today- Strength Bench 5×40 5×50 3X60 5X75 5×80 AMRAP at 85% should be more than 5   WOD 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 30-lb. ball Women: 20-lb....Read More

New Strength Cycle Starts this week. ***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT....Read More

***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can....Read More

New Strength Cycle Starts this week. USE YOUR PAPERS AND YOUR NUMBERS. ***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week...Read More