Reminder tomorrow

For the 4th of July (which is tomorrow already!!) we will be hosting one class at 8am. We will be closed the rest of the day.

Strength- Alt OTMx 12

  • Even - 3 Front Squats

  • Odd - 6 Back Squats (55-60% of 1RM BS)

WOD- Every 4:00 x 5 Rounds

  • 9 Box Jump Overs (30/24)

  • 15 DB Goblet Squats (50/35)

  • 15/12 Cal Row

    Score= Slowest Round




Just a little reminder to keep extra hydrated all summer long. It’s been very humid lately and this can easily mess with your body and mind. Listen to what your body is telling you. Are you not sweating? Is your urine dark colored? Do you get lightheaded during wods? All of this plus more could be directly related to dehydration. Communicate with us if you ever feel sudden symptoms.

Strength - OTM x 8

  • Build to a heavy set of 3 Deadlifts

WOD- For Time

  • 21 Deadlifts (225/155) + 400m Run

  • 15 Deadlifts + 400m Run

  • 9 Deadlifts + 400m Run


Big shout out to Dom and Aileen who took home a first place win Saturday at the Long Island Warrior Games! It was a brutal 3 wod event but they pulled through and came out on top! Way to represent!

WOD- For Time

  • 2,000m Row Buy In

    10 Rounds “Heavy Chief”

  • 1 Rd= 3 Power Cleans (155/105) + 6 Push Ups + 9 Air Squats


In one week

In just one short week we will be celebrating 4th of July! We will be holding one class for the day at 8:00am and will be closed for the rest of the holiday! Get your wod in while you can!

Strength- Deadlifts OTM x 9

  • percentage work starting at 60% and building to a heavy single for the day

WOD- 15 min AMRAP

  • BUY-IN : 75/50 Cal Row

  • 3 Wallballs + 3 Burpees

  • 6 Wallballs + 6 Burpees

  • 9 Wallballs + 9 Burpees

  • ect… etc…