151005 Monday
Strength: Bench Press: 5-5-5-5-5. Build to a 5RM. Compare to June 4th to see the last time testing a 5RM Bench Press. Conditioning: WODFATHER Workout #2: 8 minute AMRAP: 21 push jerks (95/65), 15 Burpees Over the Barbell, 9 Pull-ups.
151003 Saturday
17 Minute AMRAP: 12 DB Push Press (40/25), DB walking lunges 50 feet (40/25), Bear crawl 50 feet, 12 air squats.
151002 Friday
For Time: 40 calorie row, 40 hang power snatches (95/65), 40 slam balls, 40 sit ups, 40 back squats (95/65), 40 push ups. *open post to see video of Will Carter doing Fran in 2:15.
151001 Thursday
Happy early Bday to Coach Iz and Happy Belated to Larry! 5 Rounds For Time: 6 Deadlifts (275/185), 12 Burpee Box Jumps. *Time Cap: 15 minutes. Core: L-Sit Development: Every 3 minutes for 15 minutes (5 sets): max tuck hold (on bars). ***PLEASE do your best to chalk your hands up inside the chalk bucket.
150930 Wednesday
“Fran” 21-15-9 reps for time of: Thrusters (95/65), Pull Ups. Core cash Out: 3 rounds for completion: 20 hanging knee raises, 1 minute arch body hold.
150929 Tuesday
Strength: Push Press: 1-1-1-1-1-1-1. Build to a 1RM. Compare to June 9th to see your last 1RM push press. Conditioning: 10 Minute AMRAP: 7 hang power cleans (115/75), 14 American Swings (53/35), 21 Double unders. *If you struggle with double unders you will do :45 seconds of practice every round.
150928 Monday
Strength: Front Squat 3-3-3-3-3. Build to a 3RM. Conditioning: 3 Rounds for time: 20 alt DB snatches (40/25), Run 200 meters, 30 Wall ball shots, Time Cap: 17 minutes.
150926 Saturday
“Fight Gone Bad!“ Three rounds of: Wall-ball, Sumo deadlift high-pull, (75/55), Box Jump, Push-press (75 /55) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call
150925 Friday
JERRY Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. For time: Run 1 mile, Row 2K, Run 1 mile.  
150924 Thursday
Lindsey approached me a few days ago with the great idea to get involved in the “Three Wise Men” Veteran’s Day Tribute taking place in CrossFit gyms around the country on Wednesday November 11th, 2015. Please read below to learn a little more: “Suicide among combat veterans is a major tragedy facing our military community
October 2015
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News & Updates

  • Schedule Change Fridays (3:30 gone, 6:30 is back)
    September 7, 2015
  • CLOSED SEPT. 12th Battle of the Boxes

Upcoming Events

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Schedule Change Fridays (3:30 gone, 6:30 is back)

September 7, 2015
Summer is over :( The 3:30pm Friday class is gone and we are bringing back the 6:30pm class.

CLOSED SEPT. 12th Battle of the Boxes

September 7, 2015
We will be closed on Saturday September 12th. We have 2 teams competing in the Battle of the Boxes competition, being held at CrossFit Westchester in Pelham, NY. Please come out and support our teams! The address isĀ 625 5th Avenue, Pelham NY.