Karen get your row on!

A little mix up of a classic benchmark CrossFit WOD today going down called “Karen”! How long can you last through the rounds going unbroken on the wallballs!?

Skill - A fun combo of jump rope and handstand walks!

WOD - For Time

  • 10 Wallballs + 15/12 Cal Row

  • 20 Wallballs + 15/12 Cal Row

  • 30 Wallballs + 15/12 Cal Row

  • 40 Wallballs + 15/12 Cal Row

  • 50 Wallballs + 15/12 Cal Row


Exciting things!


We hope everyone had a great holiday weekend! We sure did! If you had not seen on social media the recent news……. we got engaged Friday!! Thank you to everyone for all the love, we are SO excited to start this new chapter in our lives!

We had a beach wod yesterday and it turned out to be a great morning!! We even had a swimming portion at the end of our session! Thanks for coming down!!

Reminder for tomorrow Wednesday Sept 4th, there will be no evening classes. If you wish to participate in the Hoka Mile sign up at www.longislandmile.com this is a great opportunity to see what your actual mile time is competition style! Added bonus the last heats professional runners will strive to break a 4 min mile!

Strength - OTM x 8 mins

  • 2 Power Snatches

  • Start at 50% of 1RM and build

WOD - 18 min AMRAP

  • 20 DB Snatches (50/35)

  • 15/12 Cal Row

  • 20 DB Box Step Ups (24/20)

  • 9 Bar MU