Weekend WODs and Events

May Challenge!

This month’s challenge 2 minutes for max rep double unders.
All you need is a skipping rope and a friend to count your reps and track your time.
Make sure you let the coaching team know if you need your score added to the leaderboard 🙂


Bank Holiday and Murph
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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Monday 29th , Classes will be doing Murph at 1000 and 1100.


CrossFit – Friday Workout of the Day

A) Deadlift 7-7-7

B) 5 Rounds for time 90s on, 90s off
100m sprint
Max reps Front Squat 50/30kg

Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.

CrossFit – Saturday Workout of the Day

A) 5 Rounds for time of:
50 ft. Dumbbell Front Rack Lunge
12 Chest-to-bar Pull-ups

B) 3 Rounds for time of:
400m Run
30 Dumbbell Box Step-ups 24″/20″

For time:
100 Dumbbell Bench Press
*20 Cals Assault Bike every break

Courtesy of CF Linchpin

Weightlifting Club – Sunday

A) Power Snatch
5-4-3-2-1

B) Every 3 mins for 30 mins
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean