I don’t know when “Murph” became a Memorial Day tradition at CrossFit gyms, # 100mg but it’s an appropriate one.  In CrossFit gyms all over the country, prescription men and women attacked hundreds of pull-ups, nurse push ups, squats and exhausted runs.  It’s a great thing to honor LT Michael Murphy, but Memorial Day isn’t just about his sacrifice, or even that of Special Operations that so many CrossFit Hero WODs are named in honor of.  I hope that we think off ALL service men and women that have sacrificed so much to preserve freedom as we put forth our effort.   That being said, what a great effort on Monday!  “Murph” is perhaps the longest CrossFit WOD, and is a gut check if there ever was one.  We had 18 CFO Athletes tackle 2 miles and 600 reps, and everyone made it out the door before the 60 minute...Read more

On Memorial Day we will be honoring Navy Lieutenant Michael P. Murphy, patient age 29 of Patchogue, treat NY. He was killed in Afghanistan on June 29th, 2005.  9am class only. No 6am or Evening Classes. 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. Sporting our new “MIRANDANA’s”. A Mirandana is a bandana ala Miranda Oldroyd style… But  these are SIGNED by Miranda Oldroyd! Thanks Christine!!! 9am “MURPH”  1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run Can be partitioned as needed. Can and will also be modified.Read more

Our schedule has been crazy for the last few weeks, physician but we get back to normal just in time for summer. I love Saturdays. The pace is relaxed, recipe families get to hang out, stomach and we do crazy workouts. This Saturday is no different than all of the others. But it is fun to get back to it. Saturday at 9am is a Bring a Friend WOD.  Please come out and join us and bring a friend!  Show’em how hardcore you are! Monday is a holiday, and we will o Jen C. is working on a project for Under Armor and she has set a goal of doing the CrossFit benchmark WOD Fran in less than 5 minutes.  She’ll be taking her second run in between classes.  Jen is a great athlete with a great attitude, and your cheers will definitely help her as she pushes through the...Read more

Earn Your Carbs from TTMJ.  John recommends reading his earlier post, information pills Just Tell Me What To Eat.  I am a big believer in limiting carbs, stuff especially processed ones.  BUT…if your physical output is high, you will NEED to get carbs.  Otherwise, you will run into a brick wall.  I’m curious to hear some our Paelo challengers thoughts on this, especially in the first weeks of the challenge, when carb intake in usually really low. CFO saw an unbelievable jump in performance on the baseline WODs.  Increase in performance, over a month by 20-25% means you put in the work and did it right.  Great work! How did you feel early?  How did you feel later in the challenge?  Did you add carbs?  Keep them low? Janet ROCKS Workout of the Day Strength/Skill In 5 attempts, build to a heaviest 100 ft Sled Push. The only place you...Read more

ATTENTION ATHLETES:  If you just set a PR on your Deadlift (which many of you did! Rock on!), there be careful with you lower back over the next week or so.  Take extra time to warm up, roll your lower bits, and apply ice.  You have just asked your body to move more weight than you ever have before, and this is powerful JuJu.  In my experience, it can take 7-10 days to fully recover from a max effort deadlift.  Be smart, and we’re going to lay off the deadlift for a bit.  Great work on all the big lifts! The 5 best weightlifting shoes under $200.  I’ve been called a shoe hound in the past, but let my obsession benefit YOU!  I have worn Rogue Do-Wins for 3 years, and I love them.  Alison has a pair of the Adidas powerlifting shoe, which is very similar to the unmentioned...Read more