“Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 BurpeesRead More

  Front Squat Heavy Set of 2 followed by… “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter RowRead More

OPEN GYM 1PM-2PM “Swing Set” AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) 100 Meter Run, 6 Kettlebell Swings (53/35) 100 Meter Run, 8 Kettlebell Swings (53/35) 100 Meter Run, 10 Kettlebell Swings (53/35) Continue to add (2) reps per roundRead More

“Long Gone” 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between roundsRead More

**9AM WOD ONLY TODAY “Undead” 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-UpsRead More

*THANKSGIVING 9AM WOD ONLY **BLACK FRIDAY 9AM WOD ONLY “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June...Read More

**Thanksgiving Schedule – Thursday (Thanksgiving) & Friday 9 A.M.  class ONLY! BUILD TO HEAVY CLEAN & JERK then.. “Gwen” 15-12-9 Unbroken Clean and Jerks *Athletes choice on loading. **Rest as needed between sets.  Read More

**Thanksgiving Schedule – Thursday (Thanksgiving) & Friday 9 A.M.  class ONLY! EMOM 12 1: Weighted strict pull-ups 5-8 reps 2: :30 Banded Rows 3: Sand bag carry 150m “2k Test” For Time: Row 2,000 MetersRead More