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CrossFit, personal training, and olympic weightlifting for every age and fitness level. Come join us for a free workout every Saturday at 9am.

Workout of the day: Saturday 5.27.17 Posted by admin on May 26, 2017 • No comments

Weekend Schedule:
Saturday: “Murph” – starts at 9am. we will have 2 heats, the second will start 9:30-9:45.
*Stick around after for some BBQ and fun. We will be grilling hamburgers, hotdogs, and chicken as well as serving up some cold beer. Bring your favorite side to share. We’ll also have some fun games to play such as ladder golf, spikeball, corn hole, etc.
Sunday: Regular Schedule: 10am – 12pm Open Gym,
Monday: LIMITED HOURS: 10am – 12pm Open Gym


Let’s not forget the real reason for Memorial Day: to honor those that have fallen under the service of our nations armed forces to help protect our beautiful country. Of the many fallen heroes, today we celebrate one in particular:
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 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.