WODs are posted the evening before. Our daily WOD may change or get modified without notice.


2 Rounds for time:

100 Double Unders

20 Overhead Squats (115/85)

100 Double Unders

12 Ring Muscle-Ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-Ups

Time Cap: 14 Minutes


2 Rounds for time:

100 Single Unders

20 Overhead Squats (45/35)


I don't even know what to say about these 2! They are awesome and they are here putting in the time and work every single day. They became part of our family fast and we really enjoy watching their transformation. 

Bill and Christina, we are very proud of both of y...

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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 an...

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