Closed in observance of Memorial Day.Read more

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *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. 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. Check out the LIVE coverage of the CrossFit Games...Read more

“Isabel”For time:30 Snatches (135/95)Power snatch, muscle snatch, and squat snatch are acceptable. A Benchmark and Memorial Day Murph Info Use benchmark testing for all its worth! Today we do Isabel, a classic CrossFit benchmark.  It’s counterpart is Grace, 30 clean and jerks for time.  Many athletes bond to the workout Grace, but overlook the workout Isabel.  The two part clean and jerk vs. the one part snatch as well as the higher level of complexity of the snatch are some of the reasons why. Don’t overlook Isabel! If you can do Grace with a weight that you cannot do Isabel, that is a great piece of information – you need to work on snatches over clean and jerk.  Mentally, this piece of information can give you more reason to get into the shop for a workout that involves snatches, which maybe you would have skipped over previously. Love the benchmarks...Read more

Reminder!  Wings pre-order for the first Cool Cruel Summer Series (May 30th, see this post) start today and runs through Tuesday.  $7.50 for 6-8 wings and $11.50 for the wing/salad combo. Sign up is available at the front desk. 21-15-9 reps for time of:Handstand push-upsPull-ups Memorial Day Murph and Potluck Brunch is Sunday! Memorial Day Murph is this Sunday, May 26th from 9-11. Join us for a Memorial Day workout to honor our fallen heroes. We will do the workout Murph. Bring a potluck breakfast dish to share for afterward. First come first serve on the vests! The workout starts at 9AM for all! Sign-up on MBO. Here’s the workout.  See below for scaling options. “Murph” For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run 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...Read more

Explanation of for time, amrap, and max load workouts.Read more