Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day!   Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk   2 rounds for time   …Rest 5:00, then…   Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked   2 rounds for...Read More

Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day!   Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories*  ...Read More

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More

  Conditioning: “Death by Duo” Every minute on the minute, perform: Box jump overs (30/24″) At 3-2-1-go, perform 2 box jump overs. Add 2 reps every minute, until failure to complete within the minute.   For Score …Rest 5:00 and then… Every minute on the minute, perform: Kettlebell swings (72/53) At 3-2-1-go, perform 2 kettlebell...Read More

Conditioning: As many rounds and reps as possible in 20 minutes of: 10 Calories bike* 10 Sandbag cleans (100/75) 10 Calories row* 10 Dumbbell snatches (50/35) 10 Calories ski* 100′ Sandbag carry (100/75)   For score *Add 5 calories to each round   Core Work: 10 V-ups 10 Butterfly sit-ups 30 Heel taps 0:30 Low...Read More

Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups   For time (20:00 cap) *Equal work, one working at a time, and tag between exercises   Strength: Pause* Overhead Squats 5-5-5-5-5-5   Build to a heavy set *Pause for a 3-second count at the bottom    ...Read More

Conditioning: 800m Run And then… 4 Rounds of: 10 Pull-ups 20 Push-ups 30 Squats And then… 800m Run   For time* (35:00 cap) *Wear a weight vest (20/14) if you have it     Post results and experiences in the commentsRead More

Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score...Read More

Register here for the 2025 Community Cup.   Conditioning: “The Ghost” 1:00 Max calories rowed 1:00 Max burpees 1:00 Max double-unders 1:00 Rest   6 Rounds for total score Compare to 05 February 2024   …Rest 4-minutes and then…   Every minute on the minute, for 8 minutes (4 sets): Odd Minutes: 10 V-ups Even...Read More

Register here for the 2025 Community Cup.   Conditioning: 300m Run 15 Pull-ups 15 Push-ups 30 Alternating stationary lunges (step-back)   5 Rounds for time* *Wear a weight vest if you have it (20/14)     Post results and experiences in the commentsRead More