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112th Bro Session

Complete the following as a 2 person team: 3 Rounds for time of: 50 Power Snatch 75/55 50 Front Squats 75/55 5 Rounds for time of: 24 Toes-to-bar 18 Strict Press 95/65 12 Deadlifts 275/185 For time: 120 Push-ups 80… Read more »

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Workout Tip Of The Week – 6 Ways To Improve Discipline

Self Discipline

6 Ways to Improve Discipline for Crossfit Training, Nutrition and Life -Author Dan Sullivan Sport is as much about the mind as it is about the body. Self-discipline significantly influences your athletic performance, determining the rate of your progress. Goal-setting… Read more »

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111th Bro Session

3 Rounds for time of: 800m run 8 Deadlifts 365/255 Rest 5:00 9-15-21 reps for time of: Kettlebell Swing 53/35 Thruster 75/55 Pull-up Rest 5:00 5 Rounds for time of: 50 Double-unders 5 Squat Cleans 155/105 Rest 5:00 For time:… Read more »

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110th Bro Session

As a Team of 2 complete 100-90-80-70-60-50-40-30-20-10 reps: ▪ Burpees ▪ Box Step ups (24”/20”, holding a 20#/14# MB) *800m Run between sets. *reps can be split anyway teammates choose, but the runs are done together WOD DATE AND TIME:… Read more »

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Nutrition Tip Of The Week – Paleo Doughnuts

Paleo Doughnuts

Maple Doughnuts with Coconut Frosting Servings: 6 doughnuts Ingredients • 1.5 cups Almond flour • 1/2 tsp Baking soda • 1/4 tsp Cinnamon • 1/8 tsp Ground nutmeg • 4 tbsp Maple syrup • 2 tbsp Coconut oil melted •… Read more »

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109th Bro Session

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”. It was renamed “Murph” after his death in… Read more »

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108th Bro Session

‘The Outfit’ (Partner WOD) -192 Double-unders/576 Singles Then, 5 Rounds -2 Rope climb -18 Thrusters 95#/65# -42 Kettlebell swings 24kg/16kg Then, -144 Burpees WOD DATE AND TIME: Saturday May 20th at 12:30pm

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