WOD Tuesday March 13th

Warm up: 50 kettlebell figure 8’s

  1. Every minute on the minute for 12 minutes:
  2. Odds: Pendlay Row x 8

    Evens: Strict Press x 2 reps

2. For max reps at each station:

Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats



WOD Saturday October 7th


In teams of two, for time:

200 Goblet squats

150 Situps

100 Pushups

The workout begins with a 200 meter run (both partners run together)

Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit to complete the squats, situps and pushups. Every 3 minutes you and your partner will stop what you are doing and run 200 meters. When you return to the gym, continue your effort where you left off until you have completed all of the squats, sit ups and pushups.

WOD Monday October 2nd

As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great to have everyone show up and throw down in his honor. The workout will kick off at 9 am. If you plan on attending please show up at least 15 minute prior. Thank you.


We are going to start a 6 week cycle to work on basic strength training. It will work like this:

Monday: Back squat

Tuesday: Bench press

Wednesday: Regular programming

Thursday: Back squat

Friday: Deadlift

If you miss any days you are welcome to make them up on weekends or double up Squats and bench presses if it fits. The Program will be very basic. it will go like this:

6 wk Havoc Cycle    Week 1           Week 2          Week 3        Week 4          Week 5             Week 6

Monday Squat          80% x 5 x 3   80% x 5 x 4   80% x 5 x 5   85% x 5 x 3   85% x 5 x 4      85% x 5 x 5

Tuesday Bench         80 % x 5 x 3  85% x 5 x 3   80% x 5 x 5   90% x 5 x 2   80% x 5 x 6+      New Max

Thursday Squat        80% x 5 x 5   85% x 5 x 4   90% x 5 x 3   95% x 5 x 2   100% x 5 x 1      New Max

Friday Deadlift         75% x 5 x 5   80% x 5 x 4   85% x 5 x 3   90% x 5 x 2    95% x 5 x 1        New Max

The numbers are read sets x reps.


Warm up:  2 Rounds of:

100′ High skip / 100′ side shuffle / 100′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU

  1. Back Squat: 5 x 3 @ 80%

2. Good mornings x 4 x 8 (build)

3. For time:

25 Wallballs

25 Burpees

25 Pullups

25 Air Squats

If you finish this work in under 5 minutes, then the workout will be a 5 minute amrap for you.



WOD Monday May 29th

There will only be one class today @ 9:00 a.m.! Everyone is invited!

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.First posted 18 August 2005
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
For time.
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.