WODs
Row 500m- mod 100m –slow Rest 30sec 500m- mod 100m- slow Rest 30sec 7x100m sprint w/30sec rest between rds 500m-mod…
3 Person Team 100 Dubs 100 Wall Balls 100 C2B 100 1 leg squats 100 KB Snatches 60/35
For Load: Overhead squat with 1 KB alt. hands at the ½ point 10-20-30 Turkish get up with KB 10-10-10
For time: 100 Burpee Pull ups Pull up bar should be at least 6” above your reach
2 rds rest 4 min between rds Run 1600m 100m fast 300m slow The 300m slow can be as slow…
16min AMRAP :15 sec L-Sit 15 Ring Dip 7 Deadlifts 315/225
Team Teams of 2 Regional Event 9 21-15-9 Thruster 95/65 4-3-2 Rope Climb 15-12-9 thruster 115/80 3-2-1 Rope Climb 12-9-6…
10-9-8-7-6-5-4-3-2-1 Squat Clean 95/65 30 Dubs + 100’ft bear crawl between rds.
Box Squats 5-5-3-3 Clean Deadlift 3-3-3-3-3 Between each set of squats perform 3 strict Pull Ups Between each set of…
Row 1k mod pace Rest 90 sec 5X ( 100mod, 100fast, 100 slow) Rest 90 sec Row 1k mod pace…
Doors open @ 5:30am, Wod starts at 6:00 sharp "Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In…
"Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,…
Snatch Push Press3-3-3-3-3 Snatch Balance1-1-1-1-1 Homework assignment: watch Lone Survivor in preparation for Murph on Saturday
Work with a partner: partner 1 completes a round then partner 2 goes 4 Rds for time:3 Rope Climbs2 Squat…
Our Coaches
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Chad Garrett - Coach / Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Kelly Lewis - Coach/ Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Jason Woodall - Coach
Started CrossFit- March 2012 CrossFit Level 2… -
Justin Babian - Coach
Started CrossFit- January 2013 CrossFit Level 2…
Hours of Operation
Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class