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 and great American who wanted nothing more […]

CFCody Team WOD Teams of 2: 200 meter sprint 30 Hang Power Clean (135/95)(95/65) 50 Toes 2 Bar/Knees raises/weighted sit ups 200 meter sprint -1 min rest- 200 m sprint 30 Power Cleans (155/105)(115/75) 40 T2B/K2E/Wt sit ups 200 m sprint -1 min rest- 200m sprint 30 Squat Clean (185/135)(135/95) 30 T2B/K2E/Wt sit ups 200m […]

Use the sign up button on the website to register for MURPH! It’s time to put all our prep to the test! CFCody WOD 4 Rounds: 10 Lungsters (55/35)(35/25) 15 Single DB alternating snatch (55/35)(35/25) 200 meter run/row/ski -rest 1 min b/w rounds- Lungesters = right step back lunge + left step back lunge + […]

CFCody WOD 4 Rounds: 5 Box Jumps (30/24) 9 T2B/K2E/weight sit ups 12 HSPU/seated press 3 Deadlifts (As heavy as possible) *Box jumps go up by 10 each round 5-15-25-35 PureFit WOD 3-4 Rounds: 5 steps ups 10 med ball sit ups 10 KB/DB seated press 5 KB/DB deadlifts (as heavy as possible) *Step ups […]

Covid-19 UPDATE We want to extend a HUGE thank you to all of you during these past few weeks as we have settled into our new ‘normal’. As some of you may have heard, the Governor extended new orders that went into effect Friday, May 15.  We want to update you on how these new orders affect […]