Half murph!

In exactly one month to the day we will be completing Hero WOD “Murph”. A tradition we will continue to uphold every Memorial Day weekend. Friday May 24th let’s come together as a community to complete this workout in honor of an incredible human being, Lt. Michael Murphy.

More details to come as the date gets closer. Start time TBA, also we will only be open in the evening that day to do the workout as a community!

This is a very long and deceiving workout, today we will be completing HALF in preparation for next month. We highly suggest if this is your first time completing half (or the full wod next month) to scale accordingly. The reps may be partitioned how ever you want BUT the runs have to be completed in full at the start and end.

WOD- “Half Murph” For Time:

  • 800m Run

  • 50 Pull ups

  • 100 Push ups

  • 150 Squats

  • 800m Run

    • wear body armor if possible


5K in patchogue!

Looking to participate in a local 5k run/walk? We are sponsoring one down at the Shorefront Park in Patchogue on May 18th starting at 9am. The 5K run/walk is hosted by Hope House Ministries to help fight and end addiction. Use the link below to read about more information and to sign up. You’ll see our logo on the t-shirts!


Strength - Every 3:00 x 5 sets

  • 30 DU

  • 5 Back Squats @ 70%, 75% (x2), 80% (x2)

  • 30 DU

WOD - For Time


  • Cal Row

  • HSPU

-right into-


  • Cal Row

  • 50’ HS Walk


Happy earth day!


Do your part to help our beautiful Mother Earth. Reuse, recycle, and clean up trash to prevent further damage to this amazing earth.

Check out www.4ocean.com to help their team pull a pound of trash from the ocean and coast lines. Pick out a recycled bracelet that represents an animal or ecosystem that is being threatened by pollution. (We are not sponsored or paid by the company to say this, we just love their cause and want to keep sharing!)

Strength- Every 90s x 7 mins build to a heavy set

  • 1 Hang Squat snatch + 1 Low Hang Sq Snatch

WOD - For Time


  • Power Snatch (95/65)

  • Box Jump Overs

Right Into


  • OHS

  • Lateral burpees


To those who celebrate Happy Passover and Easter!! We are CLOSED this Sunday, no strongman class and no open gym. Have a great weekend! What an awesome week of training!

Strength- Every 2:00 6 Push Press x 4 sets

  • 70%, 75%, 80%, 85%

WOD- “Vader” 3RFT

  • 24/17 Cal Row

  • 21 Wall Balls (20/14)

  • 18 Alt DB snatch

  • 15 Lateral Burpees (Over DB)


Annie on the run

A little twist on a classic wod called “Annie” for today.

We are CLOSED this Sunday for Easter (no strongman and no open gym)

Body Armor- 3RNFT

  • 100ft. OH Walking Lunge

  • :30 sec Hollow Rocks

  • 10 Romanian DL ea. side

WOD- For Time

  • 100 DU + 50 Sit Ups + 200m Run

  • 80 DU + 40 Sit Ups + 200m Run

  • 60 DU + 30 Sit Ups + 200m Run

  • 40 DU + 20 Sit Ups + 200m Run

  • 20 DU + 10 Sit Ups + 200m Run