Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD


“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Monday 5.28.18

Image result for murph

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

Please take the time to watch this video before you do this workout. This is important. This is why we do this workout. This man willingly gave his life trying to save the men in his unit as they were getting surrounded by a much larger enemy force. We do this tough workout every year to honor his memory.

Watch this…Lt. Michael P. Murphy Tribute: True American Hero

This workout will begin at 5 minutes past the hour in every class today. This means you need to get to the gym 10-15 minutes early to get yourself warmed up, mobilized and set up. Make sure you come in well rested and well hydrated.

Hero WOD

In honor of Memorial Day and the sacrifices made by the many heroes in our armed forces…


For time:
1 mile run
100 pull ups
200 push ups (watch this one!)
300 air squats
1 mile run

“Murph” is a CrossFit Hero WOD we do every Memorial Day to honor Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his bravery and acts of selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

Murph movement standards…

We will have four versions of Murph for you to choose from this year.

FB = All runs and movements performed in order to RX standards wearing 20/15# vest
RX+ = All runs and movements performed in order to RX standards as written no vest
RX = Runs performed as written, movements performed to RX standards but may be broken up into rounds
MOD = any other version

All of the movements must be performed with a full ROM (check the movement standards link above) especially if you are shooting to get a FB, RX+ or RX by your name. Start and finish with a 1 mile run. If you are new to the gym and this WOD seems beyond you at this point it can be modified in various ways. You can go it alone and do a half Murph or maybe even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and do it. CrossFit gyms around the world are running this workout today and classes will be big. Let’s not be the exception. This is a tough mental and physical test that all CrossFitters need to step up to once a year. You’ll be glad you did.

Thursday 4.26.18


upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min


for time
10 power cleans 155/105
50 air squats
10 front squats 155/105
50 air squats
10 push jerks 155/105
50 air squats
10 clusters 155/105


5 rounds not for time
10 tuck ups
10 Russian twists

Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD



4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD



5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).