Briefing I like to pair DT with Murph as benchmarks because the two WODs test different ends of the spectrum: DT is a short to medium length WOD with only a heavy barbell. This WOD will test your barbell strength. Murph is a long, high volume gymnastics test. If you can Rx both workouts, your […]

Saturday Schedule 8:00AM – 8:45 CrossFit/QuickFit 8:45AM – 9:30 CrossFit/QuickFit 9:30AM – 10:15AM Yoga with Alexandra 10:15AM – 12:00PM Open Gym 12:30PM – 1:00PM CrossFit Kids (3-6) 1:15PM – 2:00PM CrossFit Kids (7-12) “Zembiec” 5 rounds for time of: 11 back squats, 185/125 lb. (from the floor) 7 strict burpee pull-ups 400-meter run QuickFit 5 […]

In observation of Labor Day, we won’t have any regularly scheduled classes this Monday. Join us at 8AM, 9AM or 10AM for the Hero WOD “DVB” DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball […]

Strength Back Squat 5-5-5 @ 70% Stay at 70% and work on position and proper depth. This should be medium weight. “TK” As many rounds and reps as possible in 20 minutes of: 8 Strict Pullups 8 Box Jumps 36/26″ 12 Kettlebell Swings, 70/53 U.S. Army Major Thomas E. Kennedy, 35, of West Point, New […]

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” 5 RFT 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 […]

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom […]

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina. “Jorge” For time: 30 GHD sit-ups (Scale to Abmat […]

Major Lucas F. “Gaza” Gruenther is an F-16 Flight Lead and the Chief of Flight Safety for the 31st Fighter Wing, Aviano Air Base, Italy. As Chief of Flight Safety, he develops and executes all aspects of the wing commander’s flight safety mishap prevention and response program. He is responsible for conducting mishap investigations and […]

Join us for Memorial Day Murph during one of the following classes: 8:45AM 10:00AM 4:00PM We have a limited number of weight vests available on a first come, first serve basis. Please register for “Murph” through Zenplanner! Our 2016 Memorial Day Murph Shirts are $25 and the proceeds will be donated to the Navy SEAL […]

WOD “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“Terry” For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., […]