A. Strength – Front Squat 5 – 5 – 5 (after 2 WU sets) B. For Time 15 OHS (95/65) 800 Meter Run 15 OHS (95/65) 400 Run 15 OHS (95/65) 200 Run 15 OHS (95/65) C. NFT – 50 Wipers (r+l=1)Read More

A. Establish Heavy HPC + STOH (8:00) B. 6:00 AMRAP Hang Power Clean (athlete choice) *each drop of bar = 20 Box Jumps Score HPC reps and Weight used 2:00 REST C. 6:00 AMRAP Shoulder-to-Overhead *each Drop of bar = 30 Double Unders Score STOH reps and weight used 2:00 REST D. 6:00 AMRAP (not...Read More

Closed for Memorial Day!!!Read More

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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...Read More

A. Athletes Choice – Strength or Endurance (all classes) For Max Weight, after w/u – 3 working attempts *Overhead Squat *Strict Press *Deadlift B. 5:00 Cool down (bike/row/run)Read More

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A. Bench Press 10 – 8 – 6 – 4 – 2 B. 3 Rounds for time: 500 Meter Row 50 Double Unders 10 Bench Press (155/105) 1:00 RESTRead More

A. Back Squat 5 – 5 – 5 B. For max Reps 0-3:00 100 KB Swings (24/16 – american) 3-6:00 75 GHD Sit-ups (or 100 Ab Mat) 6-9:00 25 Muscle Ups (sub 2:1 ring row+ring dip) 12-15:00 “L” sit holds C. Banded Shoulder MobilizationRead More

A. For time: 25 K2E & 25 Ring Push-ups 200 Meter Run 20 K2E & 20 RPU 400 Meter Run 15 K2E & 15 RPU 600 Meter Run 10 K2E & 10 RPU 800 Meter run 5 K2E & 5 RPU B. MobilizeRead More

5 Rounds – 3:00 work/3:00 rest 20 Box Jumps (24/20) 5 Clean & Jerk (M:155/135/115, W:105/95/75) Max Front Squat in time remaining *score Front Squat RepsRead More