Friday 170707
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“Bruck”Run 400mBack Squat 185#/135# 24xPush Jerk 135#/95# 24×4 RoundsU.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station … Read More

Thursday 170706
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Jump Rope 3 minutesPartnered Push Hang 30sBarbell Complex: Snatch pull/ high pull/ power 3×3 RoundsHang Power Snatch 6×2Lateral GHDSU 3 sets30 minutesRowing output max time after establishing a max split time in 10s.

Wednesday 170705
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Regular hours todaySupinated Hang 30sBear Crawl/ Handstand Walking Barbell Ramp-up: Sit at bottom for 3s3 RoundsCluster 5×3GHR or Reverse Hyper 3-5 sets30 minutesCrossFit Open 11.2Deadlift 155#/100# 9xPush-ups 12xBox Jumps 24″/20″ 15×15 minute AMRAP

Tuesday 170704
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We will have open gym from 7-8am and a wod at 8am and 9am.  “Abbate”Run 1 mileClean and Jerk 155#/115# 21xRun 800mClean and Jerk 155#/115# 21xRun 1 mileU.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to … Read More

Monday 170703
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Monday schedule is regular with the exception of the 7pm being canceled.  Martial arts practice is still on.  Tuesday we will have open gym 7-8am, wod 8am, wod 9am.  Partnered Push Hang 30sCrab Walk 3×40′Barbell Ramp-up3 RoundsPause Overhead Squat (33X2) … Read More

Friday 170630
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PR Day! Pick a Total that will be retested in the fall.CrossFit Total (II), Olympic, Old School Olympic, Powerlifting, CF Football Total

Thursday 170629
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Jump Rope 3 minutesTable Top Switch 10xRolling Wall Bridge 20xPassive Hang 60s3 RoundsBent Arm Work-Weighted if possible 20 minutesWaiter Walk Right 25yWaiter Walk Left 25yFront Rack Walk 50yFarmer Walk 50y12 minute AMRAP

Wednesday 170628
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Row 250mLateral Cross Step-up 20xBarbell Ramp-up3 RoundsSumo Deadlift 5×320 minutes“Kelly”Run 400mBox Jump 24″/20″ 30xWallball 30×5 Rounds

Tuesday 170627
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Tea Cup 10x eachSupinated Hang 30sCrawl Game 40′3 RoundsGymnastic GOAT 20 minutesHang Power Clean 135#/95#Handstand Push-ups Chest to Bar Pull-ups15-12-9x

Monday 6-26-17
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Warmup: Row/bike 3 minutes. Then 3 rounds of Inchworm 24′, Banded OH squat 10x, pvc pass thru 20xStrength: Snatch 5×3 (work up to heavy set of 3), Glute Ham Raise 5-8 OR Reverse Hyper 15-20 between setsMetcon: 10 Dumbbell Thrusters, … Read More