Please be early today to figure out where you will be doing your pull ups. If you need rings set up for ring rows, let me know ahead of time. I do not recommend using bands if you use them for a lot of assist.  The clock is starting at 8:10 for the 8 am class. There will be a 60 minute time cap. If you want to go over the time cap, keep track of your time on your phone, as I will be restarting the clock at 9:10 for the 9 am class. If you’re late and class has started already, make sure you’re not in someones space who got there early to set up. There will be no 10 am class. If you have not made a donation yet, it’s not too late.  Click HERE to register and make a donation! 

CrossFit HERO WOD:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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 and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

*** Break up the pullups, pushups and air squats as you like. I recommend 20 rounds of Cindy 5 pull ups, 10 pushups,

15 air squats. If you have a 20# vest, wear it.

“Murph Lite”

800 meter run

50 pull ups

100 push ups

150 air squats

800 meter run