Monday, May 26th MEMORIAL DAY!!!
GYM OPEN from 10 AM – NOON for Murph. We’ll do 2 waves : 10:15 AM and 11:15 AM WOD “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run www.crossfit.com In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This […]
Sunday 10:30 AM – 12:30 PM
Coach Jon added early OPEN GYM for everyone! Enjoy the day with your friends and family!
Saturday May 24, 2014
Saturday class at 10AM! Open gym time at 11 Sunday – Closed, no open gym Monday – 10am-noon “Holleyman” 30 rounds for time of: 5 Wall ball (20/14) 3 Handstand push-ups 1 Power clean (225/155) *30 minute cap
Friday May 23, 2014
Come in for a great burner today before the holiday weekend. Schedule:Saturday at 10AM WOD and additional open gym time at 11Sunday – Closed, no open gymMonday – Open from 10-1200 for Murph. We’ll do 2 waves at 1015 and 1115 Strength: Every :30 sec for 5 minutes 1 Split Jerk at ~80% 1RM WOD […]
Thursday May 22, 2014
Saturday class time at 10AM! Endurance: 10 rounds 100m Row Sprint, Rest 1 minute WOD 5 min AMRAP Bear Barbell Complex (135/95) 1 Power Clean + 1 Front Squat + 1 Push Press (to back) + 1 Back Squat + 1 Push Press (to front rack) – 1 squat clean thruster may be subbed […]