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Latest News

  • 30MAY
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    20153005

    Announcements *** We will be open this Saturday 5/30/2015*** 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Metcon (Time) 20 Rounds 1 Rope Climb 4 Front Squats 155/95 6 Burpees Over Bar 20 Double Unders (Partners Alt. Each Round)

  • 29MAY
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    20152905

    Announcements *** We will be open this Saturday 5/30/2015*** 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Shoulder Press (5xMax reps @ 50/55/60/65/70%) Metcon (Time) 7 Rounds 10 Alternating DB Snatches 70/40 10 Burpees

  • 28MAY
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    20152805

    Announcements *** We will be open this Saturday 5/30/2015*** 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Front Squat 5×5 Front Squats (@ 80%) Metcon (AMRAP – Rounds) 13 Minute AMRAP 6 Lateral Box Jumps 12 Overhead Lunges 45/25 24 Alt. lateral Ground 2 Overhead 45/25 Optional Post Work Work on Muscle Ups 5X3-6

  • 27MAY
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    20152705

    Announcements *** We will be open this Saturday 5/30/2015*** 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Complex 5 Deadlifs+5 Hang cleans+5 Jerks+5 Front squats Unbroken/work to a heavy set Metcon (Time) 10 Rounds 3 Power Cleans (185/135) 100 Meter Sprint Optional Post Work C. Behind the Neck Press 5X4 D. 3X800M Run

  • 26MAY
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    20152605

    Announcements 5/30: Closed for USAW Certification 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Handstand Push-ups Metcon (Time) For Time 30 box jumps, 24-inch box 30 jumping pull-ups 30 kettlebell swings, 1 pood 30 walking-lunge steps 30 knees-to-elbows 30 push presses, 45 lb. 30 back extensions 30 wall-ball shots, 20-lb. ball 30 burpees 30

  • 25MAY
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    20152505

    Announcements 5/30: Closed for USAW Certification 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Murph (Time) 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

  • 24MAY
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    20152405

    Announcements 5/30: Closed for USAW Certification 5/31: Caution All-Stars @ 10:00am Caution CrossFit – CrossFit Power Clean work up to a heavy 3 rep set Metcon (Time) 21-15-9 Power Cleans (135/95) Ring Dips THEN 21-15-9 Push Press (135/95) Burpees