06.01.16 Wednesday

STRENGTH/SKILL: 10min EMOM Odd: 30 sec of Hang Power Snatch (95/65#) Even: 30 sec Hand Stand Hold WOD: 3 Rounds – 200m Run 10 Push Press (95/65#) 200m Run 10 T2B 200m Run 10 Wall Balls (20/14#) *20min CAP*...

05.31.16 Tuesday

MOBILITY: Foam Roll and Lacross ball to mobility the Murph Muscle Madness! SKILL: Tabata Hollow Body Rocks Record lowest round WOD: 21-15-9-6-3 * Russian KBS (53/44) Russian Twists w/ KB * 30 DU/ 90 SU between rounds...

05.30.16 Monday – Memorial Day “MURPH”

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s...

2016 Memorial Day Murph!

Monday May 30th is our annual Murph WOD. The box will open at 7am. We will huddle up at 7:30am to kick off the festivities of discussing what Memorial Days is all about, who Michael Murphy was, the details of the workout and all the scaling options, warm up, mobility...

05.28.16 Saturday

WOD: “Running Annie” 200m Run 50 DU / 150 SU 50 Sit Ups 200m Run 40 DU / 120 SU 40 Sit Ups 200m Run 30 DU / 90 SU 30 Sit Ups 200m Run 20 DU / 60 SU 20 Sit Ups 200m Run 10 DU / 30 SU 10 Sit Ups Trivia QOD: What is the difference between Memorial Day and...