No 5pm Class tonight.  Strength: Pendlay Rows 5×5 Seated Box Jumps 5×3 WOD: 2 RFT 25 Deadlifts (225/135) 10 HSPU 25 KBS (55/35) 10 Goblet Squats (55/35)   No MOD Squad or Kids Class this Friday. Saturday  9am class only. No 10am or Core class.Read More

Strength: Z Press 4×8 WOD: 6 RFT 7 Hang Power Cleans (115/75) 7 Ring Dips No MOD Squad or Kids Class this Friday. Saturday  9am class only. No 10am or Core class.Read More

Strength: Back Squat Find new 5rm WOD: 400 m run 50 Burpees 40 Wall Balls (20/14) 30 Toes to Bar 20 Push Ups 10 Squat Cleans (165/105) 400 m run No MOD Squad or Kids Class this Friday. Saturday  9am class only. No 10am or Core class.Read More

“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 he’d named it “Body Armor”. From here on...Read More

Open Gym 1-2pm.   Monday 10am class onlyRead More

“Jenny” 20min AMRAP -20 Overhead Squats (45/35) -20 Back Squat -400m RunRead More

We are hard at work preparing the content for this page. Check back soon!Read More

Strength: Overhead Squats 3×8 WOD: 15 min. AMRAP – 3 Muscle Ups or (6 pull ups + 6 dips) – 6 Power Snatch (95/65) – 12 Wall Balls (20/14)Read More

Yoga tonight at 7pm!!! Skill: 3 RNFT – 20 sec. Top Ring Hold – 20 sec. Handstand Hold – 20 sec. Chin Over The Bar Hold – 20 sec. Hollow Hold WOD: 5 RFT – 5 Power Cleans (165/115)Rx(185/125)Rx+ – 10 Burpees Over the Bar – 15 Box Jump Overs (24/20)Read More

Strength: Behind The Neck Press 4×8 WOD: For time – 25 Thrusters (75/55) – 200 m run – 20 Thrusters (95/65) – 250 m row – 15 Thrusters (115/75) – 200 m run – 10 Thrusters (135/95) – 250 m row – 5 Thrusters (165/115)Read More