Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
Day Seven
- 1 Rep Max Snatch
- 1 Rep Max Clean & Jerk
Fitness
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
15-30-45-60-75-60-45-30-15
15 Minute Time Cap
Bruce Banner
- 20 Deadlifts (225#/155#)
- 30 Front Squats (135#/95#)
- 40 Shoulder to Overhead (95#/65#)
Competitor
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
15-30-45-60-75-60-45-30-15
15 Minute Time Cap
The Hulk
- 20 Deadlifts (275#/185#)
- 30 Front Squats (185#/125#)
- 40 Shoulder to Overhead (135#/95#)
Bootcamp
Day Six
Fitness
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
15-12-9-6-3 Reps
- Power Clean & Jerk (155#/105#)
- Chest to Bar Pull ups
Competitor
Strength
- Deadlift 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
15-12-9-6-3 Reps
- Power Clean & Jerk (155#/105#)
- Chest to Bar Pull ups
Bootcamp
Day Five
10 Minute EMOM
- 3 TnG Power Snatch, begin @ 60% of 1RM, increase weight each minute
10 Minute EMOM
- 2 TnG Power Clean + Push Jerks @ 60% of 1RM, increase weight each minute
4X10 Front Squat, work to heavy
4 Sets of Complex
- 2 Strict Muscle ups
- Max Effort kipping muscle ups
Fitness
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 5 Muscle ups
- 10 Handstand Push ups
- 15 Pistols each Leg (30 Total)
Competitor
Strength
- Push Jerk 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 5 Muscle ups
- 10 Handstand Push ups
- 15 Pistols each Leg (30 Total)
Bootcamp
Day Four
- 7X3 Clean from the blocks/just above knee, work to max
- 5X3 Jerk from blocks/rack, work to max
- 4 Sets of Max Effort Ring Dips with 2 second pause at the bottom
- 4X5 Push Press, work to max
Fitness
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 RM
21-15-9 Reps
- Deadlift (225#/155#)
- Box Jumps (24"/20")
Competitor
Strength
- Back Squat 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 RM
21-15-9 Reps
- Deadlift (315#/210#)
- Box Jumps (30"/24")
Bootcamp
Day Three
Fitness
Mobility
- 3 Minutes MAX Reps Russian Kettlebell Swing (70#/55#)
- 1 Minute Bear Crawl
- 3 Minutes MAX Reps Double Unders
Rest 2 Minutes
- 90 Seconds MAX Reps Russian Kettlebell Swing (70#/55#)
- 30 Seconds Bear Crawl
- 90 Seconds MAX Reps Double Unders
Competitor
Mobility
- 3 Minutes MAX Reps Russian Kettlebell Swing (70#/55#)
- 1 Minute Bear Crawl
- 3 Minutes MAX Reps Double Unders
Rest 2 Minutes
- 90 Seconds MAX Reps Russian Kettlebell Swing (70#/55#)
- 30 Seconds Bear Crawl
- 90 Seconds MAX Reps Double Unders
Bootcamp
Day Two
- 7X3 Snatch from blocks/just above knee, work to max
- 5 Sets of Complex: 6 Pull ups + 4 CTB Pull ups + 2 Bar Muscle ups
- 4X10 Back Squats, work to heavy
Fitness
Memorial Day - 2 Classes at 9:00 am & 10:30 am
Muprh
- 1 Mile Run
- 100 Pull ups
- 200 Push ups
- 300 Squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
POST Murph BBQ
Competitor
Memorial Day - 2 Classes at 9:00 am & 10:30 am
Muprh
- 1 Mile Run
- 100 Pull ups
- 200 Push ups
- 300 Squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
POST Murph BBQ
Bootcamp
Day One
- 5X3 Pause Snatch, 3 count pause @ knee, work up to max
- 5X3 Pause Clean, 3 count pause @ knee, work up to max
- 5X3 Power/Push Jerk
- 5 Sets of 2 Minute Holds of Hollow/Arch position, rotate every 30 Seconds
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
Day Seven
Fitness
Mobility
Partner WOD - 20 Minute Time Cap
21-15-9-6-3 Reps
- Handstand push ups
- Front Squat (135#/95#)
- Burpee over the bar
Competitor
Mobility
Partner WOD - 20 Minute Time Cap
21-15-9-6-3 Reps
- Strict Handstand push ups
- Front Squat (195#/125#)
- Burpee over the bar
Bootcamp
Day Six
- 1 Rep Max Snatch
- 1 Rep Max Clean & Jerk
Fitness
Strength
- Push Press 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 500M Row
- 21 Kettlebell Swing (55#/35#)
- 12 Burpees
Competitor
Strength
- Push Press 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 500M Row
- 21 Kettlebell Swing (55#/35#)
- 12 Burpees
Bootcamp
Day Five
10 Minute EMOM
- 3 TnG Power Snatch, start @ 60% of 1RM, increase 10#/5# each round
10 Minute EMOM
- 2 TnG Power Clean & Jerk, start @ 60% of 1RM C&J, increase 10#/5# each round
4X10 Front Squat, work to heavy not max
4 Sets of Complex: 2 Strict Muscle ups followed by max effort set of kipping MU's, sub pull ups if no MU
Fitness
Skill
- Rope Climb + Muscle up progressions
5-4-3-2-1
- Pull up Complex: 1 CTB Pull up + 1 Pull up + 1 Toes to bar
1-2-3-4-5
** 5 Complex + 1 Clean, 4 Complex + 2 Clean, etc
Competitor
Skill
- Rope Climb + Muscle up progressions
5-4-3-2-1
- Pull up Complex: 1 Bar Muscle up + 1 C2B Pull up + 1 Pull up
1-2-3-4-5
** 5 Complex + 1 Clean, 4 Complex + 2 Clean, etc
Bootcamp
Day Four
- 5X3 Clean from blocks/just above knee, work to max
- 5X3 Jerk from blocks/rack, work to max
- 4 Sets of 10-20 unbroken ring dips, rest 90 seconds
- 4X5 Jerk Grip behind the neck push press
Fitness
Strength
- Overhead Squat 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 21 Wall Balls (20#/14#)
- 14 Handstand push ups
- 7 Deadlift (225#/155#)
Competitor
Strength
- Overhead Squat 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1RM
3 Rounds
- 21 Wall Balls (20#/14#)
- 14 Handstand push ups
- 7 Deadlift (315#/205#)
Bootcamp
Day Three
Fitness
Skill
- Handstand Walk Progressions
15 Minute AMRAP
- 7 Wall Walks
- 20 Abmat Sit ups
- 15 Hip Extensions
Competitor
Skill
- Handstand Walk Progressions
15 Minute AMRAP
- 25M Handstand Walk
- 20 Knees to elbows
- 15 Weighted Hip Extensions (25#/15# plate)
Bootcamp
Day Two
- 7X3 Snatch from low hang/just below knee, work to max
- 5 Sets of Complex: 6 Pull ups + 4 C2B pull ups + 2 Bar Muscle ups
- 4X10 Back Squat, work to heavy not max
Fitness
Strength
- Snatch 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1 RM
5 Rounds
- 5 Thruster (115#/75#)
- 8 Strict Chest to bar pull ups
- 400M Run
Competitor
Strength
- Snatch 1 Rep Max or 3-3-3-3-3 Reps @ 85-90% of 1 RM
5 Rounds
- 5 Thruster (135#/95#)
- 5 Muscle ups
- 400M Run
Bootcamp
Day One
- 5X1 Snatch, work to max
- 5X1 Clean & Jerk, work to max
- 5X3 Front Squat, work to max
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
Day Seven
- 1 Rep Max Power Snatch
- 1 Rep Max Power Clean + Push Jerk
- 4X1 minute max handstand walk
- 4X5 Dip Squats @ 120% of 1RM Jerk
Fitness
Fight Gone Bad
3 Rounds - 1 Minute per station
- Wall Balls (20#/14#)
- Sumo Deadlift High Pull (75#/55#)
- Box Jumps (20")
- Push Press (75#/55#)
- Row
- Rest 1 Minute
Competitor
Fight Gone Bad
3 Rounds - 1 Minute per station
- Wall Balls (20#/14#)
- Sumo Deadlift High Pull (75#/55#)
- Box Jumps (20")
- Push Press (75#/55#)
- Row
- Rest 1 Minute
Bootcamp
Day Six
Fitness
Strength
- Clean 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 RM
7 Minute AMRAP
- 1 Overhead Squat (115#/75#) **
- 5 GHD Sit ups
- 5 Hip Extensions
** Each round OHS increases by 1 rep
Competitor
Strength
- Clean 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1 RM
7 Minute AMRAP
- 1 Overhead Squat (115#/75#) **
- 5 GHD Sit ups
- 5 Hip Extensions
** Each round OHS increases by 1 rep
Bootcamp
Day Five
- 7X1 Snatch from blocks/above knee, work to max
- 5X1 Clean from blocks/above knee, work to max
- 5X1 Jerk from blocks/rack, work to max
- 4X3, 3 Count Pause (at knee) Clean First Pull @ 110% of max from above 5X1 Clean
- 4X max effort chest to bar pull ups
Fitness
5 Minute EMOM
- 5 Burpees + 8 Kettlebell Swings
3 Rounds
- 10 Handstand Push ups
- 15 Ring Dips
- 20 Push ups
- 25 Pull ups
Competitor
5 Minute EMOM
- 5 Burpees + 8 Kettlebell Swings
3 Rounds
- 10 Strict Handstand Push ups
- 15 Strict Ring Dips
- 20 Push ups
- 25 Strict Pull ups
Bootcamp
Day Four
- 7X1 Three Position Clean (Power, Hang, Floor) + Jerk, work to max
- 4X1:00 minute max effort Toes to Bar, rest 90 seconds
- 4X3 Behind the neck Push Press + 2 Snatch Balances, rest 90 seconds
Fitness
Strength
- Shoulder Press 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
8 Minute AMRAP
- 3 Hang Squat Snatch (115#/75#)
- 10 GHD Sit ups
Competitor
Strength
- Shoulder Press 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% of 1RM
8 Minute AMRAP
- 3 Hang Squat Snatch (155#/105#)
- 10 Toes to Bar
Bootcamp
Day Three
Fitness
12 Minute EMOM
- Odd: 4, 3 Second Pause Pistols or Goblet Squats (70#/55#)
- Even: 7 - 10 GHD Sit ups/Toes to bar/Knees to elbows/Abmat Sit ups
Tabata Something Else
- Pull ups
- Push ups
- Sit ups
- Squats
Count total reps
Competitor
12 Minute EMOM
- Odd: 4, 3 Second Pause Pistols or Goblet Squats (70#/55#)
- Even: 7 - 10 GHD Sit ups/Toes to bar/Knees to elbows/Abmat Sit ups
Tabata Something Else
- Pull ups
- Push ups
- Sit ups
- Squats
Count total reps
Bootcamp
Day Two
- 7X1 Three Position Snatch (Power, Hang, Floor), work to max effort
- 5X3 3 Count Pause Front Squat, work to max effort
- For Time: 30 Muscle ups
Fitness
Strength
- Front Squat 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% 1 RM
For Time:
- 1000M Row
- 50 Wall Balls (20#/14#)
- 800M Run
Competitor
Strength
- Front Squat 1 Rep Max OR 3-3-3-3-3 Reps @ 85-90% 1 RM
For Time:
- 1000M Row
- 50 Wall Balls (20#/14#)
- 800M Run
Bootcamp
Day One
- Snatch 5X1, work to max effort
- Clean & Jerk 5X1, work to max effort
- Front Squat 5X3, work to max effort
Fitness
Happy Mother's Day!
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Happy Mother's Day!
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
Day Seven
Fitness
BENCHMARK WEEK
"FILTHY FIFTY" - FOR TIME
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettelbell Swings (35#/25)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double unders
Competitor
BENCHMARK WEEK
"FILTHY FIFTY" - FOR TIME
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettelbell Swings (35#/25)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double unders
Bootcamp
Day Six
- 1 Rep Max Power Snatch
- 1 Rep Max Power Clean + Push Jerk
Fitness
Shoulder Mobility
Tabata - 10 Seconds On/20 Seconds Off
- Overhead Squat Hold
- Bark Kips
BENCHMARK WEEK
"JEREMY" 21-15-9 REPS
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday, July 6th, 2006.
Competitor
Shoulder Mobility
Tabata - 10 Seconds On/20 Seconds Off
- Overhead Squat Hold
- Bark Kips
BENCHMARK WEEK
"AMANDA" 9-7-5 REPS
- Muscle ups
- Snatch (135#/95#)
Bootcamp
Day Five
- 3X1 Squat Snatch @ 80-90% 1 RM
- 3X6 Front Squat, across
Fitness
3 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
CHRISTINE - 3 ROUNDS
- 500M Row
- 12 Deadlifts (bodyweight)
- 21 Box Jumps (20")
Competitor
3 Rounds
- 10 Good Mornings
- 100M Run
- 10 Burpees
BENCHMARK WEEK
CHRISTINE - 3 ROUNDS
- 500M Row
- 12 Deadlifts (bodyweight)
- 21 Box Jumps (20")
Bootcamp
Day Four
- 7X1 Snatch from blocks/just above knee, work to max
- 5X1 Clean form blocks/just above knee, work to max
- 5X1 Jerk from blocks/rack, work to max
- 4X3 Pause Clean first pull @ 110% of max (3 count pause at knee)
- 4X max effort Chest to bar pull ups
Fitness
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
BENCHMARK WEEK
CINDY - 20 MINUTE AMPRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
OR
NATE - 20 MINUTE AMRAP
- 2 Muscle ups
- 4 Handstans Push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.
Competitor
3 Rounds
- 5 Bar Kips
- 5 Pike Push ups
- 5 Goblet Squats
BENCHMARK WEEK
CINDY - 20 MINUTE AMPRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
OR
NATE - 20 MINUTE AMRAP
- 2 Muscle ups
- 4 Handstans Push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq.
Bootcamp
Day Three
Fitness
3 Rounds
- 10 Jumping Squats w/ arms overhead
- 5 Forward big arm circles
- 5 Backward arm circles
BENCHMARK WEEK
WEIGHTLIFTING MEET
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Competitor
3 Rounds
- 10 Jumping Squats w/ arms overhead
- 5 Forward big arm circles
- 5 Backward arm circles
BENCHMARK WEEK
WEIGHTLIFTING MEET
- Max Clean & Jerk
- Max Snatch
- 500M Time Trial Row
Bootcamp
Day Two
14 Minute EMOM
- 3 Position Clean & Jerk (Floor, Hang, Power)
Begin at 60% of 1 RM, add weight each minute
Toes To Bar
- 4X1 Minute max effort, rest 90 seconds
4X3 Behind the Neck Push Press + 2 Snatch Balance
Fitness
Shoulder Mobility
3 Rounds
- 10 Burpees to target
- 5 Med ball Cleans
BENCHMARK WEEK
"FRAN" 21-15-9 REPS
- Thruster (95#/65#)
- Pull ups
PARKING LOT CLOSED IN FRONT OF THE GYM FOR 6 AM CLASSES
Competitor
Shoulder Mobility
3 Rounds
- 10 Burpees to target
- 5 Med ball Cleans
BENCHMARK WEEK
"FRAN" 21-15-9 REPS
- Thruster (95#/65#)
- Pull ups
PARKING LOT CLOSED IN FRONT OF THE GYM FOR 6 AM CLASSES
Bootcamp
Day One
14 Minute EMOM
- 3 Position Snatch (Floor, Hang, Power)
Begin @ 60% 1RM increase wht each minute
Pause Front Squat
- 5X3 work to max triple, rest 90 seconds
Tempo Ring Dips
Fitness
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- PARKING LOT CLOSED IN FRONT OF THE GYM
Competitor
- Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
- PARKING LOT CLOSED IN FRONT OF THE GYM
Bootcamp
Day Seven
Fitness
2 Rounds
- 20 Squats
- 20 Kettlebell Swing (35#/25#)
3 Rounds
- 400M Run
- 21 Burpees
- 12 Hang Power Snatch (115#/75#)
Competitor
2 Rounds
- 20 Squats
- 20 Kettlebell Swing (35#/25#)
3 Rounds
- 400M Run
- 21 Burpees
- 12 Hang Power Snatch (115#/75#)
Bootcamp
Day Six
7 Minute AMRAP
5 Rounds of:
- 5 Bench Press @ Body Weight
- 5 Power Cleans @ Body Weight
Then in remaining time
Fitness
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Sprint
- 10 Dumbbell press
10 Rounds
- 5 Front Squat (155#/95#)
- 5 Handstand Push ups
Competitor
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Sprint
- 10 Dumbbell press
10 Rounds
- 5 Front Squat (205#/135#)
- 5 Parallette Handstand Push ups
Bootcamp
Day Five
- 3X1 Squat Snatch @ 80-90% of 1 RM
- 3X6 Front Squat, across