WOD

31 May 2019 Warm-up:  Eastside Lap, then, 3 sets: 10 Push up with rotation, 10 KB snatch (6/side), 10 Goblet Squats Strength: Bench Press 5×6... Read More

30 May 2019 Warm-up:   W. Alabama Run, then, 3 sets: 12x Box Step up (share a few boxes), 25m walking Lunge, 20x Count Mountain... Read More

29 May 2019 Warm-up:   400m run to JITB, 3 Sets: 10x KB RDL, 10x RKB Swing, 10x Burpee. Strength: Deadlift 5×4 – Increase weight... Read More

28 May 2019 Warm-up: 20-15-10: Calories on Bike, Knees to elbow, Light Dumbbell Push Press, Mountain Climbers (Rotate Start Position so everyone can use Bikes)... Read More

27 May 2019 Warm-up: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A... Read More

25 May 2019 Warm-up

24 May 2019 Warm-up:  Eastside Lap, One Step Squats Across Gym, 3 Rounds:  5 Empty Bar Deadlifts, 3 Hang Squat Cleans, 1 Strict Press (Please... Read More

23 May 2019 Warm-up:   20-15-10: Wall ball push press (light), Shoulder tap holding plank, 4 Count Mountain Climber, Double Unders (Practice!  or 2X Singles... Read More