WOD 6.1.2025

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A. For Load 2 Rounds: 10 Close-Grip Bench Press 2 Rounds: 10 Normal-Grip Bench Press 2 Rounds: 10 Wide-Grip Bench Press B. For Max Reps 3 x 3:00 Rounds 200M Run 20 Wall Ball 20/14#, 10/9' Max Rep Burpee Pull-Up…

WOD 5.31.2025

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A. For Time 1000M Run 25 Curtis P Complex 34/25 1000M/800M Row Curtis P = 1 Power Clean 1/1 Front Rack Lunge 1 Push Press B. Accessory and Core Finisher 3 Rounds 5/5 Turkish Get-up 50/35# 1:00 plank hold …

WOD 5.30.2025

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A. Super Set Deadlift 3-3-3-3-3 – Start every rep with an open hand and a return under control (no dropping the bar). Skill Work Muscle-up Practice B. For Rounds and Reps 10:00 AMRAP 8 Alternating Dumbell Hang…

WOD 5.29.2025

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A. For Time "Elizabeth" 21-15-9 Reps Of... Clean 61/43 Ring Dip B. For Load Front Squat 4-4-4-4-4+  

WOD 5.28.2025

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A. For Load 2-Position Snatch Pause Pull 2-2-2-2-2 Then... 2-Position Pause Snatch 3-3-3-3-3 B. For Time 500-400-300-200-100 Meters Of... Row 50-40-30-20-10 Reps Of... Sit-up Double Under &nb…

WOD 5.27.2025

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For Time E5MOM x 5 Rounds :30 Kettlebell Goblet Hold 2/1.5P 20/15 Calorie Any Machine 10 Russian Kettlebell Swing 2/1.5P – Score Is Slowest Round  

WOD 5.26.25 Memorial Day Murph

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Memorial Day Murph is on Monday, May 26, 2025. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes: 9:00 a.m. 10:00 a.m. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,…

Memorial Day Closure 2025

Memorial Day Murph is on Monday, May 26, 2025. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes: 9:00 a.m. 10:00 a.m. If you have any questions please email our office: staff@in…

WOD 5.25.2025

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A. For Load and Skill Alternating EMOM for 16 Minutes Minute 1: 1/1 Turkish Get-up Minute 2: Rope Climb Practice B. For Rounds and Reps 12:00 AMRAP 6 Single Arm Kettlebell Thruster - Right 6 Alternating Single Arm…

WOD 5.24.2025

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Partner Workout For Time In Teams Of Two... 60 Synchronized Sit-up 120/80 Calorie Any Machine 60 Toes-to-Bar 80/56 Calorie Any Machine 60 Synchronized Srict Knee-to-Elbow 60/42 Calorie Any Machine – Sit-up and Knee-to-Elbow are…