Strength: E2MOM 161 Push Press + 2 Push Jerks (ME) From ground or rack. Conditioning: 3 Rounds ofAMRAP 310 Burpees over the Bar10 Thrusters (95/65)10 Toes-to-barRest 3:00 Start where you left off each round.Read More
Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: DeadliftsShoulder-to-Overhead ComplexRope ClimbsPower Clean ComplexBack SquatsSnatch ComplexStrict Gymnastics Strength: Deadlift4 @ 75-80% 4×4 @ 80-85% Rest 2-3 minutes between sets. Conditioning: 3 Rounds For Time400 m Run15 KB Sumo Deadlift High Pull (24/16)20 In Place KB Goblet Lunge (24/16)Read More
Is Shoulder Pain or Lack of Mobility Keeping You from Achieving the Overhead Lifting Performance You’re Working for in CrossFit? If you’re having difficulty or pain with any of the following:-Performing a snatch or getting into a back rack position-Doing ring dips or handstand pushups-Getting comfortable sleeping or even reaching behind your backMaybe you’re not...Read More
Is Shoulder Pain or Lack of Mobility Keeping You from Achieving the Overhead Lifting Performance You’re Working for in CrossFit? If you’re having difficulty or pain with any of the following:-Performing a snatch or getting into a back rack position-Doing ring dips or handstand pushups-Getting comfortable sleeping or even reaching behind your backMaybe you’re not...Read More
———————————————————— EMOM 30 Min 1: Max Reps Cal Ski Erg Min 2: RestMin 3: Max Reps Assault Bike Min 4: RestMin 5: Max Reps Wall Balls (20/14)Min 6: Rest Score is total repsRead More
Is Shoulder Pain or Lack of Mobility Keeping You from Achieving the Overhead Lifting Performance You’re Working for in CrossFit? If you’re having difficulty or pain with any of the following:-Performing a snatch or getting into a back rack position-Doing ring dips or handstand pushups-Getting comfortable sleeping or even reaching behind your backMaybe you’re not...Read More
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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...Read More
MEMORIAL DAY MURPH IS TOMORROW! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins...Read More
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