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Holiday Hours | Monday May 29th class hours are 8am, 9am, and 4pm.

WOD (Workout Of the Day) view more wods

May 29, 2017

CrossFit
Holiday Update | Monday May 29th classes are going to be at 8am, 9am, and 4pm only.
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
5/29/17
Metcon
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.
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
Accessory
Overhead Weighted Sit Ups (25-25-25)
Strength/Skill
Bench Press (5-5-5-5-5)
Level 3
Metcon (Time)
For Time:
400m Run
100 Air Squats
400m Run
50 Med Ball Squat Cleans
400m Run
20 Handstand Push Ups
400m Run
5 Wall Walks
400m Run
Alex: 19:12
Level 2
Metcon (Time)
For Time:
400m Run
85 Air Squats
400m Run
40 Med Ball Squat Cleans
400m Run
10 Handstand Push Ups 2 Abmats
400m Run
4 Wall Walks
400m Run
Level 1
Metcon (Time)
For Time:
400m Run
75 Air Squats
400m Run
30 Med Ball Squat Cleans
400m Run
45 Second Handstand Hold/ 20 Box Handstand Push Ups
400m Run
3 Wall Walks
400m Run
HPLite
Holiday Update | Monday May 29th classes are going to be at 8am, 9am, and 4pm only.
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
HPLite 5.29.17
Strength/Skill
Weighted Sit-ups (25-25-25)
Bench Press (5-5-5-5-5)
Metcon
Metcon (Time)
For Time:
400 Meter Run
75 Air Squats
400 Meter Run
30 Med Ball Squat Cleans
400 Meter Run
20 HR Push Ups
400 Meter Run
3 Wall Walks
400 Meter Run

Program Progression view more program info

Intro
We will take you through the gym and give you a trial run of what CrossFit feels like.
On-Ramp
On-Ramp is a two week program to introduce you to all of the movements in CrossFit as well as making sure you are safe and confident in what you are doing.
CrossFit
Level 1
Level 2
Level 3
This system is designed to make your journey through CrossFit a bit easier. Everyone starts at the bottom (Level 1) and works their way up.