Clean Pulls, Push Presses, Swings, Box Jumps

May 31st Workout of the day: Strength Clean Pull 5-5-5 + (65%,75%,85%) use new training max Metcon “Jack” or Partner Jack Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 53/35 pounds 10 Box jumps, 24/20...

Memorial Day Murph and Potluck!!!

May 30th: We are open for Murph at 9am followed by a potluck afterwards. Bring food or drinks! Join us for “Memorial Day Murph” in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. “Murph” is a...

Cleans, Thrusters, Toe to Bars

May 27th Workout of the day: Strength Clean 9 x 1  Metcon  Complete as many rounds as possible in 10 Minutes of  10 Thrusters 95/65 Pounds 10 Toe to bars post rounds completed

Back Squat, Run, Wall Ball

May 25th Workout of the day: Strength Establish a new Back Squat 3 rep max Strict Pull Up 3 x Max reps  Metcon  5 rounds for time: 400 meter run 30 Wall Ball 20/14 pound ball post time completed     ...