Archives

Wed 4/16/14: “Cindy” 20 Min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Don’t forget to tell your friends about Refer-A-Friend April! We have a FREE Intro to CrossFit class [...]

Sat 3/1/14: “Coe” 10 rounds for time of: 10 Thrusters, 95 lbs 10 Ring Push Ups

Fri 2/14/14: Valentine’s Day WOD 3 rounds for time of: 2 Back Squats, 115/85 lbs 14 Push-ups 2 Front Squats, 115/85 lbs 14 Sit-ups 2 Clean & Jerks, 115/85 lbs 14 Walking Lunges 2 Push [...]

Sat 2/1/14: 6 rounds for time of: Run, 200 m 15 HR Push Ups 5 Front Squats, 225/135 lbs Barbell pulled off floor. First rep can be squat clean.

Thurs 1/23/14: Cindy XXX As many reps in 20 mins as you can of: 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20 Pull-ups 40 Push-ups 60 Air Squats 25 Pull-ups 50 [...]

Thurs 1/9/14: Deadlift 5-5-3-3-1-1-1 -THEN- As many reps in 4 mins as you can of: 2 Deadlifts, 50% 1RM 4 Push-ups 4 Deadlifts, 50% 1RM 8 Push-ups 6 Deadlifts, 50% 1RM 12 Push-ups 8 Deadlifts, 50% [...]

Thurs 12/26/13: Today’s Schedule – 9 am & 4:30 pm ONLY “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat

Sat 12/21/13: 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 [...]

Sat 12/14/13: 10 rounds for time of: Run, 100 m 10 Goblet Squats, 53/35 lbs 10 Hand Release Push Ups

Wed 11/27/13: 5 rounds for time of: Run, 200 m 20 Deadlifts, 135/95 lbs 20 Push-up (hand release)s 10 Deadlifts, 135/95 lbs 10 Push-ups Thanksgiving Weekend Schedule: Thanksgiving, Thursday [...]