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STRENGTH: Back squats 3 sets 6-8 reps @ 75% Good mornings 3 sets 6-8 reps CrossFit WOD: 3 rds: 30 walking lunges (15 each leg)... Read More

It’s getting hot!!! and it’s going to get even hotter.  So what does that mean?  Don’t forget to hydrate!!!  One bottle of water isn’t going... Read More

Here’s another athlete profile of Ryan Luken!!! Where do you live? I live in Smithtown with my beautiful wife and 2 year old son.  I’ve... Read More

We are doing a team workout today!!!  Get in and get it done before you head to the beach.  CrossFit TEAM WOD: In teams of... Read More

Way to go Rocco making a PR of 475# look easy! STRENGTH: Take 15 min to build to a heavy Front Squat CrossFit WOD: Row... Read More

Nice job on the snatch EMOM Wednesday.  You guys and gals look great!!!  Remember to work on form and technique before you start loading up... Read More

Way to go Eddie hitting a PR back squat of 335# for 1 rep STRENGTH: EMOTM X 12 min power or squat snatch x 2... Read More

HERE’S AN ARTICLE I FOUND FROM CrossFit INVICTUS.  READ IT AND POST YOUR COMMENTS!!! Double Under Love! Written by Melissa Hurley How is your relationship... Read More

There will be one class today at 9 am until 10 am.  This is not a coached class. It’s open gym, but, you can not... Read More

Just a few things to get you all caught up … 1. Our new bad ass sound system is up and running!!  We have two... Read More