Wednesday, June 1, 2011


Back Squat
between each set:
10 KTE
20 Double Unders
- rest as needed

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Tuesday, May 31, 2011

rinse, repeat

Mark D!

10 x 100m sprint
60 sec rest between

10 x 100m sprint
60 sec between each

all out efforts

Monday, May 30, 2011

Memorial Day


for time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the reps as needed. Start and end with a mile. If you have a 20lb weight vest or body armor wear it.

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 great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day

Friday, May 27, 2011


Athlete of the month workout:


50 lunge steps
20 Kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
50 lunge steps

Thursday, May 26, 2011

Shadows and Dust

Angie and Anthony Burke had their little one yesterday!
Maddie has done CrossFit longer than most people
as Angie kept CrossFitting up until 8 months pregnant.

4 rounds for time:
250m row
20 push-ups w/ hand release

Thanks for everything Zach! We'll miss you!