Workout of the Day

Wednesday June 5, 2019

“Success consists of going from failure to failure without loss of enthusiasm”. – Winston Churchill Primer: 3 Rounds | 60s Bike | BB Warm Up | 20M Bear Crawl | 3 Russian Baby Makers | 3 Jumping Squats Strength: Back Squat – Heavy Single | 3×3 | 5@65% For Time: 45 Thrusters @ 95/65 |…

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Tuesday June 4, 2019

“You can’t go back and change the beginning, but you can start where you re and change the ending.” C.S. Lewis Primer: 4 Minute Run | 3 Inch Worm / Up Dog / Down Dog | 10 Neck rotations | 10 trunk rotations | 10 cossack squats 2x30S Hollow Hang | Wall HS Hold |…

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Monday June 3, 2019

“If you’re choosing the path of greatness, half stepping won’t do it. Lean all the way in by going hard or going home.” Congratulations to Heather, Val and Ashley who took third place at this weekends competition at New Haven CrossFit. Primer: 3 Rounds: 1 Strict Round of Cindy 30s of Samson Stretch 30s End…

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Sunday June 2, 2019

Mastery is not some vaunted, lofty place that only the elite few ever inhabit. The pursuit of any aim, goal or dream – personal, professional, spiritual in any area is a slight edge journey of continuous improvement, learning and refinement. Kelly – 5 Rounds for Time 400M Run 30 Box Jumps @ 24/20 30 Wallball…

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Saturday June 1, 2019

The “Zero-Sum” mindset is when one looks at others who have accomplished “X” and thinks: Why them? Why isn’t it me? The other, “Non-Zero Sum”, looks at those same people and accomplishments and has a different approach: If they can do it, so can I. Primer / Technique : 7 Rounds – 3 with PVC…

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Friday May 31, 2019

“There is one quality which one must possess to win, and that is the definiteness of purpose, the knowledge of what one wants, and the burning desire to possess it.” – Napoleon Hill Primer: 4x20s Work / 10s rest – High Knee’s 4x20s Work / 10s rest – Butt Kickers 4x20s Work / 10s rest…

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Thursday May 30, 2019

“Sometimes you need to slow down to go fast” – Jeff Olson Primer: 3 Rounds: Leg Swings | Air Squats | Russian Baby Markers | Barbell Warm Up Technique: 3 Rounds: 2 Clean Pulls + 2 Hang Cleans + 5 Sots Presses Strength: Hang Squat Clean 6×2 WOD: 5 Rounds – Black and Blue 10…

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Wednesday May 29, 2019

One of the biggest downfalls of athletes is their inability to be patient along with actually practicing a movement to develop strength and understanding of the movement. A lot of people want their results immediately. They don’t want to put the time in to develop the fundamentals to become even mediocre at them. Not us,…

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Tuesday May 28, 2019

“Your machine needs a motor before it can do anything.” Today is a slight back off day after Murph yesterday. We are deliberately staying off the shoulders before going through a pull up and dip test on Wednesday. Primer: 3 Rounds: 40 Second Box Step ups 5 Extended Arm Plate Squats 10 Bent Knee Ankle…

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Memorial Day | Monday May 27, 2019

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more…

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