TECHNIQUE COMPLEX OTM x 6 :1 Clean Pull1 Low Hang Squat Clean1 Push Jerk1 Split Jerk “Base Camp” AMRAP 15:1 Round of Strict “Cindy”1 Power Clean and Jerk (155/105)1 Round of Strict “Cindy”2 Power Clean and Jerk (155/105)1 Round of Strict “Cindy”3 Power Clean and Jerk (155/105)…Add (1) Power Clean and Jerk Per RoundRead More

OPEN GYM 1PM-2PM “Minute Clinic” 5 Sets:1 Minute Hollow Hold1 Minute Wall Sit1 Minute Side Plank (30 Seconds Each)1 Minute RestRead More

“Sand Bar” On the 5:00 x 6 Rounds:8 Power Clean and Jerks (155/105)400 Meter Run100m Weighted RunRead More

“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