*There will only be one class today. The class will be at 10am. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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...Read More

No Open Gym today. Enjoy the holiday weekend with friends and family!!Read More

*This Memorial Day the workout of the day will be Murph. There will only be one class that day. The class will be at 10am. Memorial Day is Monday, May 30th. * CrossFit Kids starts Monday, June 6th. 9:30am for kids 5-9. 10:30am for kids 10-14. “Hot Death” 1000m Run then, 3RFT 10 Clean and...Read More

[message_box title=”MESSAGE TITLE” color=”red”]ADD_CONTENT_HERE[/message_box] *This Memorial Day the workout of the day will be Murph. There will only be one class that day. The class will be at 10am. Memorial Day is Monday, May 30th. * CrossFit Kids starts Monday, June 6th. 9:30am for kids 5-9. 10:30am for kids 10-14. WOD: 21 Thrusters (95/65), 400...Read More

*This Memorial Day the workout of the day will be Murph. There will only be one class that day. The class will be at 10am. Memorial Day is Monday, May 30th. * CrossFit Kids starts Monday, June 6th. 9:30am for kids 5-9. 10:30am for kids 10-14. “Warthog” 21 – 18 – 15 – 9: Calorie...Read More

Weightlifting Wednesday 12 Rounds: Every 40 Seconds – 1 Power Clean (75%) Rest 4:00 12 Rounds: Every 40 Seconds – 1 Power Snatch (75%) Rest 4:00 For Time: 42 Wallballs (20/14), 21 Toes to Bar 30 Wallballs (20/14), 15 Toes to Bar 18 Wallballs (20/14), 9 Toes to BarRead More

WOD 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 24/20Read More

*This Memorial Day the workout of the day will be Murph. There will only be one class that day. The class will be at 10am. Memorial Day is Monday, May 30th. “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Squats Rest 3:00 between rounds.Read More

Open gym 1-2pm Strict Press 10 Sets of 2 Bent Over Row 3 Sets of 10 Bulgarian Split Squats 2 Sets of 6 (each leg) Hip Extensions 3 Sets of 30Read More

Teams of 3, 5 Rounds: 1:00 at each station Station 1 – 7 Power Cleans (135/95) Station 2 – 15 Wallballs (20/14) Station 3 – Max Calorie Bike The score is the total amount of calories on the bike. Leave the total running for all five rounds  Read More