“eHarmony” For Time:30 Sumo Deadlift High Pulls30 Front Squats30 Hang Squat Cleans30 Power Snatches30 Overhead Squats *On the Minute: 5 BurpeesRead More

“Reverse Psychology” 5 Rounds For Time:30 Reverse Lunges200m Run10 Toes to BarRead More

“Five Below” AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees12 Dumbbell Front Squats (50’s/35’s) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees9 Dumbbell Thrusters (50’s/35’s) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees6 Dumbbell Clusters (50’s/35’s)Read More

Gymnastic ConditioningOn the 1:30 x 61 Set of Strict Handstand Push-ups “Flex Seal” 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds RestRead More

PLEASE ARRIVE EARLIER THAN YOUR SCHEDULED HEAT TIME. WARM UP PROVIDED ON THE WHITEBOARD FOR ALL ATTENDEES. 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...Read More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot ”Supple Sunday” 5 Rounds:30 Second Side Plank (Each Side)200 Meter Farmers Carry (50’s/35’s)1 Minute Max Leg Lift OversRead More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot “Quarter Pounder” 2 Rounds:400 Meter Run30 Single Dumbbell Box Step-Ups (20 inches)400 Meter Run30 Single Dumbbell Hang Clean & Jerks400 Meter Run30 Single Dumbbell Power Snatches Dumbbell: 50/35Read More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot ”Cinnamon Swirl” AMRAP 20:200m Run or 15/10 Cal Assault Bike5 Strict Pull-ups10 Push Presses (95/65)15 Deadlifts (95/65)Read More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot ”Athlete’s Foot”5 Rounds:1 Minute Box Jumps (24/20)1 Minute Toes to Bar1 Minute Kettlebell Swings (53/35)1 Minute RestRead More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot ”CEO” 5 Rounds:AMRAP 3:3 Double Dumbbell Power Snatches (50’s/35’s)6 Push-ups9 Air Squats Rest 1 Minute Between RoundsRead More