Metcon   “Baseline” 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups   WeightliftingEvery 2 minutes for 16 minutes (4 sets each):  Station 1 – Landmine Rows – each arm (6-8 Reps) at 2111  Station 2- Hollow Body Hold or Hollow Rocks – Accumulated 45 – 60 seconds  Read more

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (4) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.   Metcon For max reps/calories:2 Minutes of RowingRest 60 seconds2 Minutes of Thrusters (115/75 lbs)Rest 60 seconds2 Minutes of Burpee to Target 6″ Above ReachRest 60 seconds2 Minutes of Rowing  Read more

  Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Shoulder Press  Set 1 – 5 reps @ 75%Set 2 – 3 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 3 reps @ 87%Set 5 – 2 reps @ 90%Set 6 – 1 reps @ 95% Every 2 Minutes for 4 Minutes (2 Sets) of: Shoulder Press Set 7 – 8 reps @80%Set 8 – 8 reps @ 80%   Metcon Complete as many rounds and reps as possible in 12 minutes of:300/250 Meter Row20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)  Read more

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, 2005. To learn more about Murph click here   MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/27/19 Memorial Day “Murph” is here!!! Heats times are at 9:50am and 10:40am Your assigned heat time and pull-up station are listed below. If you haven’t signed up yet or need to change your heat time or workout option email [email protected] ASAP!! Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board. Please check the board when you get in the gym to see...Read more