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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

29
May

Thursday, May 30, 2019

May 29, 2019

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EMOM 30

Min 1: Max Reps Cal Ski Erg
Min 2: Rest
Min 3: Max Reps Assault Bike
Min 4: Rest
Min 5: Max Reps Wall Balls (20/14)
Min 6: Rest

Score is total reps

28
May

Wednesday, May 29, 2019

May 28, 2019
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 back

Maybe you’re not even having pain (yet) but have noticed that your mobility is not what it used to be? Then this workshop is for you! 

All of these are symptoms of dysfunction going on in the shoulder complex (which is more than just the shoulder itself).

If you’ve had these issues for a while and have tried different things to help yourself (massage, dry needling, Graston) and the shoulder is better for a while, but then the issues come back, then you are probably only treating the SYMPTOMS of your problem, and not the underlying cause. If you don’t get down to what’s really going on, then the cycle will just continue, and no one has time for that!

At the Improving Overhead Lifts workshop, you will learn:
The 5 Key Steps to Decreasing Pain and Improving Mobility
What the shoulder needs to perform at its best
Why having really strong upper traps is actually not such a great thing
Ways your neck is almost always an overlooked part of the problem (even if you’re not having neck pain)
How to know if your shoulder problem is something you can fix yourself or if you need someone to help you
How much better you can feel if you actually address those nagging issues instead of just hoping they’ll go away
This event will be a great opportunity to have all your questions answered by a physical therapist and a specialist in human movement and shoulder issues. You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you! 
The Improving Overhead Lifts workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this Crossfit to attend!
Reservation Link: 
https://www.eventbrite.com/e/improve-your-overhead-lifts-5-steps-to-decrease-pain-increase-mobility-so-you-can-finally-get-to-tickets-61734952906?aff=efbeventtix&fbclid=IwAR2ry1QWYOq-7qKoGrghpBtBNMwo9Nw7me0ogJhVyhoCqT4KjRpRlvksipg

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E2MOM 14
5 Strict Press (ME)

5 Rounds
15/12 Calorie Row (Fx: 12/10 Cals)
10 Hang Power Clean and Push Jerks (135/95) (Fx: 95/65)

27
May

Tuesday, May 28, 2019

May 27, 2019

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Deadlift:
25 Mins. to establish 6RM

AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Burpee Box Jump Overs

26
May

Monday, May 27, 2019

May 26, 2019
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 life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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We love this time of year and this opportunity to honor the fallen. We are offering a 9AM Open Gym self-guided Murph as well as one large 10 AM coached 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 officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.
#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED

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Overview of the Week:
Monday: MURPH
Tuesday: Deadlifts
Wednesday: Strict Presses
Thursday: Long EMOM
Friday: Snatch Complex
Saturday: Back Squats
Sunday: Clean & Jerk Complex

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“Murph”
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Rx: Weighted Vest (20/14 lb)

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25
May

Sunday, May 26, 2019

May 25, 2019

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 are welcome.
To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.
#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED

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E2MOM 12

3 Split Jerks (ME)

Take barbell from rack.

AMRAP 10
60 Double Unders
15 Deadlifts (185/125) (Fx: 135/95)
15 Burpees over the Bar

For Time:
150 Sit Ups


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