As is CrossFit tradition, we will be running the hero WOD Murph this Monday at 10am.  Come join us - this doesn't count as a class! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., … Continue reading

3 rep

Our strength work is typically focused on getting under a certain number of reps at a significant weight.  We'll generally try to get as heavy as we can by the last set, but the focus is on the volume of work at a heavy weight. Today's strength is focused on finding a 3 rep max.  In many … Continue reading

Going wide

The deadlift is a very powerful training tool.  It allows us to get a very large load through our system which has very potent effects on our neuroendocrine system (read: it helps make us stronger, faster, and more lean very efficiently). We generally train it in a "conventional" style, that … Continue reading


The shoulder is a very complex joint.  It can be used to do so many things, many of which are overlooked in typical training protocols.  Spending time bearing our weight through our shoulder by hanging and swinging can hit a lot more angles than we might get just training push ups, pull ups, … Continue reading

Benchmark WOD

If you didn't come in Monday, you'll get a shot at this cycle's benchmark WOD today.  If you did come in yesterday, you'll be hitting your posterior chain hard after the power cleans.  This brisk cuplet will have you waking up your backside with some deadlifts and then flushing it out with … Continue reading