Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)50 Double-Unders   Weightlifting Three sets of: Single-Leg Deadlifts  (6-8 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side) Rest 60 seconds  Read More

  No regular classes on Memorial Day! Join us at for Murph and BBQ 🏃‍♂️🍗 Heat times and Lane assignments are listed below.   “Memorial Day Murph”   For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run   In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...Read More

Metcon   In teams of three, complete as many rounds as possible in 15 minutes of:6 Dumbbell Hang Power Cleans (40/25 lbs)6 Burpee Box Jump-Overs (24″/20″)   Rest EXACTLY five minutes, and then..   In teams of three, complete as many rounds as possible in 15 minutes of:10 Dumbbell Push Presses (40/25 lbs)20 Kettlebell Swings...Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squats (4 reps @ 32X1)   Metcon For time:1200 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)800 Meter Run100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)400 Meter Run  Read More

    Metcon Three sets, for max reps/calories of:2 Minutes of Rowing (for Max Calories)2 Minutes of Strict Handstand Push-Ups2 Minutes of Rowing (for Max Calories)2 Minute of Strict Pull-Ups or (RX+ Legless Rope Climbs)Rest 3 minutes  Read More

    Weightlifting Deadlift  *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 8 reps @ 75%*Set 4 – 6 reps @ 85%*Set 5 – 4 reps @ 90%Rest 2-3 minutes between sets.   Metcon Complete as many rounds and reps as possible in 12 minutes of:30...Read More

  Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Bench Press (3 reps @ 21X1) Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.   Metcon “Desire”  For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)  Read More

Metcon “Jackie” For Time:1000m Row50 Thrusters, 45#30 Pull-ups Compare results to Jan 7, 2019   Weightlifting Three sets of: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 seconds after each leg Strict Handstand Push-Up (8-10 reps @ 2011) Rest 90 seconds  Read More

Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:8 Double Dumbbell Deadlifts (70/50 lbs)8 Chest-to-Bar Pull-Ups   Rest 4 minutes and then..   Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8...Read More

  Gymnastics Every 2:00 minutes, for 16 minutes (4 sets of each): Hollow Handstand Marching  (1) Alternating Pistols (16-20)   Metcon Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of RowingMinute 2 – 15 Strict Handstand Push-UpsMinute 3 – 20 Jump SquatsMinute 4 – 40 second Plank...Read More