Workout of the Day

7am Barbell Free “Cameron” for Time 50 Walking Lunges 25 Chest-to-Bar Pull-Ups 50 Box Jumps (24/20 in) 25 Triple-Unders (double under if you don’t have triples) 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wall Ball “2-for-1’s” (20/14 lb) 50 Sit-Ups 5 Rope Climb (15 ft) (If can’t rope Climb Sled Pull) 8:30am Max…

Strength: 1RM Strict Press 3 weighted PullUPs Skill: 2 Sets Max Strict Ring Dips Wod: For Time Row 800m 50 Push Ups 30 Chest 2 Bar   Results (click Here)

  Don’t forget to download sugarwod on your phone as of Friday the website will no longer be in use for scores or wod.  You will record everything yourself after each class! Strength: 5RM Power Clean Skill: EMOM 10mins alternating odd – 20 Air Squats Even – 10 Pistols Wod: 9 minute amrap 1-2-3-4-5-6-7-8-9-10 (if…

Don’t Forget to download sugarwod and record your own results, as, as of Friday they will not be recorded on website anymore Strength: 3RM Push Press 12 Ring Rows Skill 1: 1 set max Strict Pull Ups Skill 2: 1 set max Kip/butterfly Pullups   Wod: For Time 21 – 15 – 9 Handstand Push…

Classes all back to normal.  SugarWod is up and running and the wods will now be posted on the app daily Strength: 1RM Deadlift (barefoot or nanos, NO Lifting shoes) 10 Hollow Rocks 10 KB Swings Wod: For Time 21 – 15 – 9 Deadlifts (100/70) Box Jumps (24/20)   Results (Click Here)

Eater Monday – 9:30am Class ONLY! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and…

Saturday classes as Normals 7am Barbell Free and 8:30am Class! “DB McGee” for Reps 30min AMRAP 5 Deadlifts (DB in each hand) 13 Push Ups 9 Box Jumps (24/20)   8:30am WOD Strength: EMOM 12mins 10 reverse lunges  (DB) 12 Cal row 14 Situps 16 Bicep curls Wod: 14min AMRAP 200m Barbell on back walk…

Its GOOD FRIDAY!!! 9:30am Class ONLY! Warm Up:  Bring Sally up (choice of squat or push up) Wod 1: “mini bowl comp wod” max efforts  for time 500m Row 400m Run Rest Wod 2: 5min AMRAP 10 KB Swings (32/24) 10 Sit Ups  (Rxd+ vups) Rest Wod 3:  Partner Wod 1 – 1 do full…

Friday – Good Friday there will be a 9:30am class ONLY! and Saturdays are back to normal with a 7am class and 8:30am!   Strength: 5RM Split Jerk 10 Bent Over Rows 10 Side Bends Wod: 7min AMPRAP 3/3, 6/6, 9/9 etc Push Jerk (50/35) Toes to Bar Cash Out: 50 Hollow Rocks 25 Side…

Strength: 3RM Squat Clean Wod: For Time 21-18-15-12-9-6-3 Squat Cleans (42.5/30) run 200m after every set   Results (Click Here)