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  • 5/29/17 Memorial Day Workout
  • Memorial Day, for our one class we will be doing the workout Murph. It is a tradition at almost all CrossFit gyms, on Memorial day, to perform this workout. The workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

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  • 5/26/17 Workouts & News
  • For Memorial Day, the workout will be a special workout, called Murph.
    Full details for the workout will be posted on Sunday at noon.

    Reminder that there will not be a yoga class this Sunday.
    CROSSFIT
    Deadlift -

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  • 5/25/17 Workouts & News
  • Please note: There will be no yoga class this Sunday, Memorial Day Weekend
    CROSSFIT
    As Many Rounds As Possible in 25 min
    (All movements are single arm) 400m Run 20-KB Swings (10 per side @24/16) 20-KB Front Rack Lunge

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  • 5/24/17 Workouts & News
  • CROSSFIT
    Front Squats - 8 sets of 5 reps
    Sets 1-3= Warmup Sets Sets 4-8= Work Sets -Then-
    Every 90 sec seconds for 12 rounds
    Alternating rounds of

    MAX Rep Pullups
    MAX Rep Wallballs
    Rest

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  • 5/23/17 Workouts & News
  • CROSSFIT

    Every 2 minutes on the minute - 2 rounds per section (8 total rounds)
    Rest 2 min between each round
    A) 3 Wall Walks (Slow and with good position) B) 30-40 Second Handstand Hold (Facing Wall) C) 3-5 Freestanding

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  • 5/22/17 Workouts & News
  • Piper's running the show We are happy to be offering an Advanced CrossFit Class, on Saturdays at 11am, that will run
    through June 24th
    (Futures dates and times TBD). The class is for those looking to further their
    strength,

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  • 5/19/17 Workouts & News
  • This is Colby’s last week with us. We wish him well on his next adventure.
    If you’re all nice to him, we may see an occasional appearance
    as a guest coach or have him here to coach a seminar.

    CROSSFIT


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  • 5/18/17 Workouts & News
  • Mantas working on fitness and a tan (not necessarily in that order) CROSSFIT
    800 meter run (Buy in) - Then- 5 Rounds
    20 Dumbbell Lunges (10 per side) @50’s/35’s 10 Dumbbell Push Press 200 meter

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