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

WOD: For Time: Cash In: 500/400/300m Row 9-15-21: Burpee Box Jump Overs (24″/20″) Hang Clean & Jerks (135/95) Cash Out:  500/400/300m RowRead 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 killed in Afghanistan June 28th, 2005. To learn more about Murph click hereRead 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

WOD: 10 Rounds For Time: 15 Wall Balls (20/14/12) 200m Row CASHOUT: Tabata Russain Twists with Med Ball SitupsRead more