Conditioning3 Rounds of 2:00 on, :10 off1) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)2) 28/22 Calorie Bike (FX: 22/16) (RX+: 32/24)3) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)4) AMRAP Calorie Ski*Score: Total Calories Ski’ed*RX/RX+ Min: 84/66 (28/22 average) Cooldown1:00/1:00 Pec Stretch w/ Rig1:00-2:00 Saddle Pose1:00-2:00 Straddle Pose w/ RIgRead More

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!8 & 9 AM Doors will open at 7:30 AM. Come early and warm-up! Family and Friends/Drop-ins are welcome, $25! Breakfast Potluck: Sign-up here! Navy SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during...Read More

MURPH is TOMORROWSign up on Zen Planner for the 8 or 9 AM class!Sign-up for the Breakfast Potluck HERE! We would love for you to bring something to share! StrengthEvery 1:30, 3 Rounds1) 8-10 Row Erg Pike/Tuck-Ups2) 100′ Double Dumbbell Overhead Carry3) 10 Prone Swimmers Conditioning4 Rounds of :20, :40 off for Max Calories1) Row2)...Read More

MURPH is on MONDAY! Sign up on Zen Planner for the 8 or 9 AM class!Sign-up for the Breakfast Potluck HERE! We would love for you to bring something to share! StrengthEvery 3:00, 3 Sets5 Deadlifts (65, 70, 75%)*Reset b/t reps ConditioningAMRAP 15 w/ Partner – Split Reps Any Way200m Team Run30 Lateral Burpees Over...Read More

StrengthEvery 2:30, 5 Sets3 Push Press w/ Pause in Dip1-2) 50-55% of 1RM CJ3-4) 55-60%5) 60-65%*Touch and Go Conditioning3 Rounds for Time:21 Calorie Row15 Shoulder to Overhead (115/80) (FX: 75/55) (RX+: 155/105)90 Double Unders (FX: 60 OR Single Unders)*15:00 CapRead More

Conditioning3 Rounds of 1:00 on/:10 off for Max Reps1) Calorie Ski2) Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)3) 25′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12)4) Rest5) Calorie Bike6) Bodyweight Box Step Ups (24/20)7) Power Cleans (135/95) (FX: 95/65)8) Rest*Score: Total Calories/Reps Cooldown1:00/1:00 Elevated Pigeon1:00/1:00 Pec Stretch w/ RigRead More

ConditioningFor Time w/ Partner:1000m Team Run (FX: 800m)into…20 Rounds – Alternate Movements5 Pull-Ups10 Push-Ups15 Air Squatsinto…1000m Team Run (FX: 800m)*FX: 15 Rounds*RX+:1) Weighted Vest (20/14)2) 100 Pull-Ups, 200 Push-Up, 300 Air Squats (Split Any Way)*40:00 CapRead More

StrengthEvery 2:30, 5 Sets1 Power Snatch + 1 2″ Low Hang Power Snatch1-2) 65% of 1RM Snatch3-4) 70%5) 75%*Hold onto bar b/t reps ConditioningAMRAP 1515 Calorie Row50 Double Unders (FX: 35 OR Single Unders)5 Snatch (145/100) (FX: 105/75) (RX+: 165/115)*RX Min: 5 RoundsRead More

Weekly OverviewEvents/ClassesMonday4RM Front SquatTuesdaySnatchWednesdayMurph PrepThursdayConditioning Intervals FridayPush PressSaturdayDeadliftSundayConditioning Intervals StrengthIn 20:00:Establish 4RM Front Squat ConditioningFor Time:400m Run (FX: 300m)24 Burpee Box Jump Overs (24/20) (FX: Burpees to 6″ Target)48 Wall Balls (20/14) (FX 14/10)*9:00 Cap*RX+: Sub 6:30Read More

StrengthEvery 1:30, 4 Rounds1) 10 Ring Dips w/ Pause in Dip (Banded / Weighted)2) 10 Supinated Bent Over Row w/ Pause at Top3) 15 V-Ups (Tuck-Ups / Leg Raises / Weighted) ConditioningFor Time:30/24 Calorie Row (FX: 24/18)6 Wall Walks (FX: 4)150 Double Unders (FX: 100 OR Single Unders)6 Wall Walks (FX: 4)30/24 Calorie Row (FX:...Read More