May 29, 2014

In memory of Bean Japchen, a puppy who passed away suddenly from a rare pulmonary problem that caused her heart to fail. Such a short life but one filled with love.


Mobility :


10 min lacrosse ball rib smash 




3 rounds


5 kettlebell "bottoms up" press each arm

5 bug...

May 28, 2014

Mobility and Warm Up:


20 minutes


including a dynamic warmup of 4 rounds of:


10 single leg glute bridge (each leg)

10 scap push-ups




Sumo deadlift 5 x 5 climbing




5 minutes AMRAP of




DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 27, 2014

Deload week begins after yesterday's tremendous Murph showing. Congrats to all the athletes who marked Memorial Day with a hero WOD in honor of Navy Seal Murphy. CrossFit Summa at its best!




30 minutes




4 rounds


10 split squats each leg

10 kb pullove...

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 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 





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