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 100 Push-Ups 150 Air Squats Run 1/2 Mile   Partner “Murph” Run 1 Mile (each) 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile (each)   Strategy: For the reps, partition them however you’d like. We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats”. If you choose to wear a weighted vest, the prescribed weight is 20lbs.   Logistics: Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 8:30am for 9:00am...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 board to see when you’re scheduled to go.   Also, a BBQ will follow right after Murph! We will be providing burgers and hot dogs, so feel free to bring any other sides and drinks!   Boot Camp w Greg- 8am Olympic Lifting w Noah- 9am CrossFit Kids- 9amRead 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 reps as possible in 15 minutes of: 3 Man-Makers 6 Burpee Pull-Ups 9 Box Jumps (24″/20″) No “Rx’d” weight for the Man-Makers today. If you complete unassisted Burpee Pull-Ups and Rx’d height Box Jumps, then the workout is Rx’d!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 to Bar x 15 reps This may be a workout where you need to share weights and pull-up space. We’re all friends here, pair up and get it done!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 x 10 reps (95lbs/65lbs) Double-Unders x 30 reps Today IS a day where you can “work through” double-unders if you can get a few every time you try!Read more