Workout of the Day

Tuesday June 5, 2018

“If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indication it’s not really food, and food is what you want to eat” A. On the 3 Minutes x 5 Deadlift: 5,4,3,2,1 Push Ups: Max Effort *Scores –…

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Monday June 4, 2018

“There is never an absolute answer to everything, except of course that you have to do your squats.” – Mark Rippletoe A. Back Squats – Heavy Single B. AMRAP 7 – 3,6,9,12,15 etc Clean and Jerk @ 135/95 T2B Performance = RX Fitness: @ 115/75 | T2B Fitness Light: @ 95/65 | Knee’s To Chest…

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Sunday June 3, 2018

“If everyone is moving forward together, then success takes care of itself” – Henry Ford A. For Time: Teams of 2 100 Cal Row 100 Knee’s to Elbows 100 Wallball @ 20/14 100 Russian KB Swings @ 70/44 100 Burpees Scaled 100 Cal Row 100 Knee’s to Chest 100 Wallball @ 14/10 100 Russian KB…

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Saturday, June 2, 2018

“For all of us it is way more than just CrossFit. It’s one of the best things in life we’ve discovered and we’re proud to be a part of an amazing community. A community of people who have decided that easy will no longer suffice, that good is not good enough. A community of people…

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Friday, June 1, 2018

“The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at…

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Thursday, May 31, 2018

“Be impressed by intensity not volume” A. EMOM x 10 odd: 3 Deadlift even: 40 Second Front leaning rest B. Sugar Daddy 21-15-9 Deadlifts @ 225/155 400M Run after each round Performance = RX Fitness @ 185/125 Fitness Light @ 135/95

Wednesday May 30, 2018

“You are what what you eat eats.” – Michael Pollen A. 3 Rounds Min 1: Sumo Deadlift High Pulls @ 95/65 Min 2: GHDSU Min 3: Push Presses @95/65 Min 4: OHS @ 95/65 Min 5: Rest Performance = RX Fitness: GHDSU to Parallel | @ 75/55 Fitness Light: Sit Ups | @ 45/35

Tuesday May 29, 2018

“Regardless of where you start, how you finish is on you.” *Save The Date – July 21 – Warlock Summer Smash 2018 A. EMOM x 10 odd: 1 Hang Snatch even: Practice Handstand Walks B. “Annie” – 50-40-30-20-10 Double Unders Sit Ups Performance = RX Fitness = 150-120-90-60-30 Single Unders | 50-40-30-20-10 Sit Ups Fitness…

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Monday, May 28, 2018

  Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Wear a 20lb vest. 8:00 – Heat 1 9:00 – Group Picture 9:15 – Heat 2 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was…

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Sunday May 27, 2018

Rest Day! Get out of the gym! Tomorrow Murph! 8:00 – Heat 1 9:00 – Group Pictures 9:15 – Heat 2

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