5-31 WOD


Row 500m
Mob: Couch
2 Rounds
5 PullUp
10 BS (BB)

1) 25 min to find your BackSquat 1RM
* Hip crease below knee is minimum standard
** Get spotters if you need them

2) 3 Rounds for Time
15 Burpee
Row 500m

The satisfaction of a good workout!
The satisfaction of a good workout!


5-27 Memorial Day WOD


We are open for 1 class today, please join us for this hero wod.

9:00am mobility/warm up
9:30am start


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This hero WOD is 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 there on it was referred to as “Murph” in honor of the fallen warrior who served his country.

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run around the track.

If you’ve got a twenty pound vest, or body armor wear it.

5-26 WOD Sunday

2:00pm Oly with Coach Troy
2:00pm Intro to CF with coach Steve
3:00pm Mobility/Open gym
4:00pm TEAM WOD

in teams of two:

1 person hold a HSH as 1 person completes a round. 3 rounds (per person)

7 lateral box jumps
10 2pd/1.5pn KB swing
12 KTE

Team WOD
Team WOD



5-25 WOD 9:00am CF with Coach Jenn K and 11:00am Bootcamp with Coach Cody!

Saturday 9:00am conditioning class with coach Jen and 11:00am bootcamp with coach Cody.

Warm Up:
Row 500m
Mob – front rack
1 len stretching lunge
1 len spiderman
2x Cindy

20 front squats (95/65)
20 burpees
20 knees to elbows

$$ 3×10
– floor wipers
– v-ups

11:00am Functional Fitness Bootcamp:

Warm Up:
Dynamic Flexibility
Mini Bands
500m Row

KB RDL/Swings

5 Rounds
Bear Crawl 100 ft with sled (45/25)
Standing Broad Jump 100 ft
*Perform 3 burpees after ever 5 jumps

Cookie Jar: Tire Flip