What an amazing turn-out for “Murph” yesterday. There were over 80 athletes who completed a version of the workout. Then the BBQ after was an absolute blast. Thank you to Greg and crew for setting everything up, and Coach Ryan for manning the grill all afternoon!   Here’s a picture from this past Friday’s 9am...Read More

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.Read More

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Memorial Day Murph   Heat times are at 9am and 9:40am   Workout Options: Full “Murph” Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile   1/2 “Murph” Run 1/2 Mile 50 Pull-Ups...Read More

  Love this pic! Husband and wife team, Martha and Jerry, caught taking quick breaks from their wall balls during the workout on Tuesday!   Also, please don’t forget that we’re doing the workout Murph on Monday! The only class times offered that day will be the 9:00am and 9:40am heats, so please check the...Read More

Jason taking a quick break after his workout this week. How beautiful is our gym location? Wow!   Strength Four sets today Rest 90 seconds between movements and round Single Arm Dumbell Press (4-6 reps each arm) Romanian Deadlift (6-8 reps @ 30X1
)   Conditioning Partners alternate whole rounds to complete as many rounds and...Read More

  Strength Back Squat (5 sets of 2-4 reps) Rest 2-3 minutes between sets. Try and increase weight each set, and if you feel good, go for a new 5RM. Grab some spotters, and do some work!   Conditioning Four rounds for time of: Walking Lunge x 20 steps
 (50/30 lb Dumbbells or Kettlebells) Toes...Read More

  Shane heading out the door first before his wife, Caitlin, was sure to pass him on Monday’s workout! 🙂 I think Greg took this awesome shot. You two are so fun to watch work out together!   Strength Hang Snatch + Snatch (Six sets of the complex) Conditioning Five rounds for time of: Hang Power Snatch...Read More

  Mark, aka Mango, aka “The Liability”, showing PERFECT form on his KB swings yesterday!   Conditioning Every 6 minutes, for a total of 30 minutes (5 sets, each for time), complete the following: Row 500 meters Wall Balls x 25 reps (20/14) For a challenge, feel free to go up in Wall Ball weight!...Read More

Congrats to Coach Noah, who snatched 245lbs this weekend! The picture is a frozen frame from the video he has of the lift!   Strength Four rounds today Rest 90 seconds between movements and rounds Bench Press (4-6 reps @ 20X1) Strict Pull-Up   Conditioning Five rounds for time: 10 Hand-Release Push-Ups 20 KB Swings (24/16kg)...Read More

Coach Tom is back from vacation!! 8am: Boot Camp 9am: Olympic Lifting with Coach Tom 9am: CrossFit Kids! 10am: Barbell Club ( No coach Noah today, he will be at an Olympic lifting certification/seminar this weekend)Read More