*On the 3:00 x 6 Rounds:* *Rounds 1-3: 10/7/5 Calorie Assault Bike 7 Burpees 10 Front Squats (135/96/65) Rounds 4-6: 10 Front Squats (135/85/65) 7 Burpees 10/7/5 Calorie Assault Bike * 18:00 min workout * Score = Time it takes to complete each round. If you finish before 3 mins you rest until the next...Read More
Hi Members, Summer has finally arrived and were all super excited to get outside and enjoy some fitness in the sun. Please take a few minutes to read our announcements for this month! June 1st: New Cleaning Requirements It’s been over a year now with us using our disinfectant on all of our surfaces after...Read More
Strength: Back Squats (pause 3 sec at the bottom each rep) 5×5 all at 70% of 1rm WOD: 10 MIN AMRAP 15 Deadlifts 225/185/135 15 Wallballs 20/15/10Read More
9AM AND 10:30AM ONLY BYOB AND FOOD AFTER THW WORKOUT. FRIENDS AND FAMILY WELCOME FREE! REGISTER ON WODFIY! For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...Read More
Strength: Bench Press 12 min work to a heavy single WOD: 16 MIN EMOM MIN 1: 15 KB Swings 53/35/26 MIN 2: 30 Sec Hand Stand Holds MIN 3: 200m Run MIN 4: 12 single DB Push Presses switch every 6 reps 50/35/25 *can start on any stationRead More
Strength: Overhead Squat 12 min to work to a heavy single off the rack WOD: 7 MIN AMRAP 15 Squat Snatches (96/65/55) 15 Lateral Barbell Burpees 15/12/9 Calorie Assault Bike Rest 3:00 MIN 7 MIN AMRAP 9 Squat Snatches (115/85/65) 9 Barbell Facing Burpees 9/6/3 Calorie Assault Bike * Scoring – the total amount of...Read More
WOD: On a 25:00 clock complete: “15:00 AMRAP Handle With Care” Then, at the 15:00 mark spend 8:00 building to a heavy complex. The workout ends at 23:00. Part 1: 0:00-15:00 15 MIN AMRAP 30 Double Unders 15 Deadlifts (115/85/65) 30 Double Unders 15 Hang Power Cleans (115/85/65) 30 Double Unders 15 Push Jerks (115/85/65)...Read More
