Thursday, May 28th

PRE: 3 rounds, for WEIGHT, of: 20 Weighted Lunge Steps 5 Wall Climbs WOD: 2 rounds, for REPS, of: 60 seconds Kettlebell Swings (*ADVANCED: Hang Power Clean 135/95) 60 seconds Rest 60 seconds Burpees 60 seconds Rest 60 seconds Row (Calories)  

Wednesday, May 27th

PRE: 3 Round for Weight of: 8 Deadlifts 10 Dips **Advanced Front Squat 5×2 WOD: For time: 1,000 Meter Row 3 Rounds of: 15 Goblet Squats (intermediate OHS 115/75) 15 Pushups (intermediate Ring Dips) **Advanced 5 rounds for time of: 500 Meter

Tuesday, May 26th

If you haven’t already registered for our OUR fundraiser June 6th Saturday 8-12 click on this site and donate $20.00 per person or $40.00 per team. If you don’t have a partner not to worry we can pair you up the day of. Remember we

Memorial Day Murph Two wods at 7am and 9am

Join us at either 7:00 am or 9:00 am for today’s WOD. 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

Saturday, May 23rd

WOD: In teams of 2, with only 1 person working at a time, complete 2 rounds for reps of: 4 minutes Rowing (Calories) 1 minute REST 3 minutes Pull-Ups 1 minute REST 2 minutes Front Squats (135/95) 1 minute REST 1 minute Shoulder-to-Overhead