Saturday, May 31st

9am Free Community WOD: Partners-10 Rounds for time

10 Shoulder Presses 45/35
10 Box Jumps
10 KBS 53/35
10 Wall Balls
10 Dips
10 Floor Wipers 45/35
10 Walking Lunges
10 Push-ups
10 Abmat Su’s
10 Burpees
* One person rests while the other works. Partition the reps however you want. If one partner does all the reps of one movement the other partner must start the next movement.

Open Gym 10am-12pm

Thursday, May 29th

Strength: Clean and Jerk-1×65%, 1×70%, 1×80%, 1×85%, 1×90%

WOD: For Time

10 Deadlifts 305/255
20 Front Squats 225/155
30 Jerks 135/95
40 Thrusters Naked Bar
500M Row

Wednesday, May 28th

Strength: Bench5x2x85%


5 K2E
10 Burpees
25 DU’s

Super Proud of this girl! She has been staying after everyday for the past two weeks and working on her Muscle-ups. Way to go Kami!

Kami MU

Tuesday, May 27th

Strength: Back Squat 15Min EMOM 1st 5 mins 65%, 2nd 5mins @70%, 3rd 5mins @75%. If you don’t fail you go up 5% every min up to 21mins or failure.

WOD: “Twinkie’s”

5min AMRAP
3 PCLN 185/135

*Rest 3 Minutes

5min AMRAP
4 PCLN 155/105
2 MU

Monday, May 26th, Memorial Day

Today is a day of remembering and honoring all who have given the ultimate sacrifice. Their duty to our country has provided us the ability to live our dreams to the fullest if we shall dare. Thank you isn’t enough. God bless



Saturday, May 24th

WOD: “Murph”

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 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 life than to serve this great country and the beautiful people who make it what it is.

* The workout can be scaled or you can partner up with someone. We will start promptly at 9am! This will be the only workout of the day and there will NOT be an open gym afterwards. We will also be closed on Monday in observance of Memorial Day.


murph photo

Friday, May 23rd




Accessory Work: Dog Sled/Sled Pull, 50Mx1x10 alternating and GHD 5×5.


Strength: Clean and Jerk 60%x3, 70%x2, 75%x2, 80%x2, 85%x3

5 rounds of:
1 min Wall Balls
1 min TTB
1 min Row for cal
1 min Rest