May 27th, 2015 REST DAY

Posted: May 27, 2015 in Uncategorized

May 26th, 2015 WOD

Posted: May 26, 2015 in Uncategorized

Take 15min to build to a heavy front squat single (from the rack)


10min AMRAP:

– 7 Front Squat at 60% of Part 1

– 40 Double Unders

No classes for today in honor of Memorial Day.

Memorial Day 2015

Use your functional fitness to do something fun with your family & friends – swim, bike, snorkel, surf, frisbee….play!

May 24th, 2015 REST DAY

Posted: May 24, 2015 in Uncategorized

May 23rd, 2015 WOD

Posted: May 23, 2015 in Uncategorized

Memorial Day Murph!

– 0830 show time/0900 WOD start.  Potluck/cookout to follow – please bring a dish to share!

For Time:

– 1 Mile Run

– 100 Pullups

– 200 Pushups

– 300 Air Squats

– 1 Mile Run

*If you have a weight vest, wear it.

SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d 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.

May 22nd, 2015 WOD

Posted: May 22, 2015 in Uncategorized

Supervised Open Gym:

Choose from one of the WODs below, or use the class time to work on a weakness.



– Double Unders

– Situps


1000m Max Effort Row

*The purpose of this “open gym” is to give WOD options (Annie or 1k row) to athletes that do NOT plan to participate in “Murph” on Saturday, but also allow athletes that DO plan to participate in “Murph” a chance to come in and do a lighter work day prior to Saturday.

May 21st, 2015 WOD

Posted: May 21, 2015 in Uncategorized

For Time:


– Deadlift (225/155lbs)

– Burpee-Over-Bar