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

———————————————————— Deadlift:25 Mins. to establish 6RM AMRAP 1020 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Burpee Box Jump OversRead 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

Memorial Day Murph! 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 are welcome.To...Read More

CrossFit KIDS is this Saturday, May 25th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) For more info email Coach Addie at [email protected], Subject: CFR7 CFkids ———————————————————— Back...Read More

———————————————————— Deadlift:2×6@75-80% 3×6@80-85% Rest 2-3 minutes between sets. AMRAP 12250m Row20 Push Ups15 Chest to Bar Pull Ups (Fx: 15 Pull Ups)Read More

———————————————————— Snatch ComplexE3MOM 21 1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME) 5 Rounds20 Air Squats20 Kettlebell Swings (24/16) (Fx: 16/12)5 Power Cleans (165/115) (Fx: 115/80)Read More

———————————————————— AMRAP 36With a Partner, Alternating Movements400m Run (one partner)5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)Read More

———————————————————— Overview of the WeekMonday: Bench PressTuesday: Partner DB MetConWednesday: Snatch ComplexThursday: DeadliftsFriday: Back SquatsSaturday: Power CleansSunday: Split Jerks ———————————————————— Meathead Monday: Superset:Bench Press: 4 x 5 (ME)Strict pull-ups (minimum 10 each round, feel free to go weighted) 3-4 Sets:DB Bicep Curls 8 each side (ME)DB Tricep Kick Backs 8 each side (ME)Single Arm DB/KB...Read More