Ninja Night - June 28, 2025

Please, click here to see our next Ninja Night on Saturday, June 28, 2025. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…

WOD 6.3.2025

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A. For Load E2MOM x 10 Minutes 1 Power Clean 1 Front Rack Lunge, Right Leg 1 Front Rack Lunge, Left Leg B. For Rounds and Reps 10:00 AMRAP 10 Alternating Front Rack Lunge 61/43 10 Bar Facing Burpee 10 Chest-to-Bar…

WOD 6.2.2025

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A. For Time "Diane" 21-15-9 Reps Of... Deadlift 102/70 Handstand Push-up Compare To October 26, 2024 B. For Max Calories 4 Rounds 3:00 Max Calories Any Machine 1:00 Rest  

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,…