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METCON 1000 Single Unders for Time When you break or miss, do 1 burpee. **Take breaks, no rush. ** Don’t pick up the rope until... Read More

Okay everyone, for those planning on doing a MURPH workout this weekend and have no equipment, this is a nice one that has been floating... Read More

So guys! This is Memorial Day weekend coming up. This is the weekend we normally all get together and do Murph. I’ve talked to a... Read More

As we hopefully inch closer to a reopening on Long Island, keep following this blog for info. If there are any breaking developments, I’ll post... Read More

Hey guys, tough 12 minutes today. Warm up well with some cardio and get a sweat going then try to hit this hard. METCON 12... Read More

Rest Day! Enjoy the weather. Take a walk or a hike, hyrdrate, and try for quality sleep!

Some warm weather rolling in. Let’s take it outside. If you did that ab work let’s keep it rolling. If you did not, look at... Read More

Hitting the core hard today. So, we’ll start off with cardio to ge the heart rate going. And then we’ll go into this complex... Read More

Legs and abs for Thursday. METCON 12 Minute AMRAP 2 alt step ups (use a chair, coffee table, or stack something up) 2 air squats... Read More

Nice day for Wednesday and we have a tough one! Let’s get right to it . . . METCON “The Equalizer” 3 Mile Run Every... Read More