May 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.


We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.


From "This workout was one of Mike's favorites and he'd named it 'Body...

May 24, 2014

Skill week ends with a Tabata Saturday. What was the skill of the week? Yes, you guessed right: pull ups! Almost every day this week, we got to practice our pull ups. Wasn't that fun!


Reminder: Monday is Memorial Day. One class at 9 am. Join us for the traditional Hero...

May 23, 2014



20 mins




Work on kipping 15 mins


WOD: Fran




Thrusters 95/65



Results for the record:


Gail -- 5:55 45#/band

Linay -- 5:46 RX/band

Laina -- 8:30 

Jannell -- 6:45 15#/2 risers

Joan -- 6:39 45#/2 risers

Michael M -- 8:00 75#/kip

Joyce -- 7:49 RX


May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.




10 min atlas stone


Core work:


3 rounds not for time


10 toes to bar

10 hollow rocks


WOD: Partner Linda 





May 20, 2014

Warm up:






5 sets of 5 light high hang squat cleans


WOD: Nasty Girls


three rounds


50 squats

7 muscle ups

10 hang power cleans 135/95


Core work:


5 sets of 20 sit ups

May 19, 2014

Skill week begins. (The full bat video is at Well worth watching!)




10 mins


Warm up 


500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 




pistols squats 5x8 reps


WOD: Lynne


5 rounds



May 17, 2014

... we've got a tasty partner WOD to finish off strength week. Reminder: if you are running the Civilian Military Combine, please meet us at the box at around 9:00 for mobility and stretching. We'll leave for the race at 10.


3 person team: Everyone must do 20 reps of e...

Please reload

Featured Posts

12-19-13: Dig Your Heels In

December 19, 2013

Please reload

Recent Posts

January 28, 2020

June 4, 2014

June 3, 2014

June 2, 2014

May 31, 2014

Please reload

Please reload