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

Register here for the 2025 Community Cup.   Conditioning: As many rounds and reps as possible in 15 minutes of: 200m Run 10 Toes-to-bar 10 Double dumbbell thrusters (50/35)   For score   Strength: Box Back Squats On a 2:00 clock: Take 8 sets to build to a heavy 5-rep   For load    ...Read More

Register here for the 2025 Community Cup.   Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 10-minutes of: 2 Deadlifts (155/103) 2 Bar-facing burpee   For score* *Add 2 reps to each movement every round   Strength: Power Clean On a 2:00 clock… 6 @ 35% 5 @ 45%...Read More

Register here for the 2025 Community Cup. Conditioning: CrossFit Community Cup 2025 WOD 2 Complete as many reps as possible in the following intervals: 2 Minutes work (round 1) 1 Minute rest 2 Minutes work (round 2) 1 Minute rest 2 Minutes work (round 3) 1 Minute rest 3 Minutes work (round 4)   For...Read More

Register here for the 2025 Community Cup.   Conditioning: As many rounds and reps as possible in 8:00 of: 2 Wall-walks 4 Clusters (125/83) 8 Bar-facing burpees   For score   Strength: Bench Press On a 2:00 clock… 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @...Read More