Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press Every 1:30, perform the following sets: 4 @ 50% 3 @ 60% 3 @ 70% 2 @ 78% 2 @ 83% 1 @...Read More

Conditioning: As many rounds and reps as possible in 7:00 of: 2 Strict pull-ups 3 Squat cleans (135/93) 40 Speed skips …rest 3:00 and then… As many rounds and reps as possible in 8:00 of: 2 Chest-to-bar pull-ups 3 Squat cleans (155/103) 40 Crossover single-unders …rest 3:00 and then… As many rounds and reps as...Read More

Conditioning: 21 Front squats (115/73) 15 Bar-facing burpees 9 Strict handstand push-ups   4 Rounds for time (30:00 cap)     Post results and experiences in the commentsRead More

Conditioning: 2 rounds of: 12 Shoulder press* (75/53) 12 Toes to bar Rest 2:00 and then… 24 Shoulder press (75/53) 24 Toes to bar Rest 2:00 and then… 24 Toes to bar 24 Shoulder press (75/53) Rest 2:00 and then… 2 rounds of: 12 Toes to bar 12 Shoulder press (75/53)   For time *Barbell...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Partner WOD* 1:00 Max D-ball cleans (100/70) 1:00 Rest 1:00 Max kettlebell deadlifts (70/53) 1:00 Rest 1:00 Max ski for calories   For total score *Each partner does 30 seconds of max reps for each movement  ...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

Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing...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

Endurance: 200m Run 250m Row 250m Ski   5 Rounds for time (20:00 cap)   Strength: Jerk* On an 1:00 clock: 1 @ 70%   10 Sets for quality *Jerks are from racks     Post results and experiences in the commentsRead More