HERE IS THE WEEKLY CLASS SCHEDULE. PLEASE REMEMBER TO KEEP SIGNING UP FOR CLASSES. SIGN UP WILL BE ONGOING FROM HERE ON OUT.

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS.”

• Sign up will be ongoing from here on out but please note that cancellations within 8 hours and no shows will incur a $10 penalty.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website.

5/27/20

WOD

20 minute AMRAP of:
40 Double-unders
30 Box jumps, 20/24 inch box
20 Kettlebell swings, 1/1.5 pood 

CrossFit Train At Home

20 minute AMRAP of:
40 Double-under Taps
30 Box Step-ups with Object
20 Object swings

click here to Check out the photos from yesterday’s partner Murph!

Here is the weekly class schedule. Please remember to keep signing up for classes. Sign up will be ongoing from here on out.

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS.”

• Sign up will be ongoing from here on out but please note that cancellations within 8 hours and no shows will incur a $10 penalty.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website.

5/26/20

WOD

Sumo Deadlift 8-8-7-7-6-6 reps 

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

CrossFit Train At Home

21-18-15-12-9-6 and 3 rep rounds of:
Object Deadlift
Object Push Press
Burpee

ANNOUNCEMENT:

Memorial day we will be working out to honor all those who dedicate their lives to serve and protect our nation.

The workout will be partner murph! IN ORDER TO ALLOW FOR DISTANCING WE WILL BE RUNNING MULTIPLE CLASSES EACH WITH A 10 PERSON CAP. SIGN UP IS REQUIRED. SIGN UP NOW BY CLICKING HERE!

MONDAY (MEMORIAL DAY) SCHEDULE
9AM CLASS
10AM CLASS
11AM CLASS
3:30PM CLASS
4:30PM CLASS

*More class times may be added only if all slots are filled.

• All classes will have a 10 person cap.

• SIGN UP IS REQUIRED. You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

“MURPH”

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 in life than to serve this great country and the beautiful people who make it what it is.

5/25/20

WOD

"Partner Murph" (with Social Distancing)

In Teams of 2 complete the following for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Share the reps of pull-ups, push-ups, and squats as needed. Run 1 mile at the beginning and end together as a team.

ANNOUNCEMENT:

Monday, May 25th (Memorial Day) we will be doing MURPH in HONOR of ALL THE MEN AND WOMEN WHO DEDICATE THEIR LIVES TO SERVE AND PROTECT. In order to allow for distancing we will be running multiple classes each with a 10 person cap. Sign up is required. Sign up now by clicking here!

This will be a partner variation of “Murph” with Social Distancing!

MONDAY (MEMORIAL DAY) SCHEDULE
9AM CLASS
10AM CLASS
11AM CLASS
3:30PM CLASS
4:30PM CLASS

*More class times may be added only if all the slots get filled.

• All classes will have a 10 person cap.

• SIGN UP IS REQUIRED. You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/24/20

WOD

REST DAY

CHECK OUT EPISODE 9 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

ANNOUNCEMENT:

Sunday, May 24th there will be NO CLASS.

Monday, May 25th (Memorial Day) we will be doing MURPH. In order to allow for distancing we will be running multiple classes each with a 10 person cap. Sign up is required. class times will be announced tomorrow.

SATURDAY SCHEDULE
9AM         CLASS
10:30AM  CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/23/20

WOD

10 Min AMRAP of:
10 Toes-to-Bar
20 Single Arm Dumbbell Hang Clean and Jerk (50-lbs/35-lbs)

Rest 5 Min

10 Min AMRAP of:
40 Double-unders
20 Single Arm Dumbbell Snatch (50-lbs/35-lbs)

CrossFit Train At Home

20 Min AMRAP of:
10 Toes-to-Target
20 Object Cleans
40 Double-taps

ANNOUNCEMENT

The weekend class schedule will be as follows:

Saturday: 9AM CLASS, 10:30AM CLASS (each with a 10 person cap)
Sunday: NO CLASS (to allow for box cleaning and sanitization)

In the future, class times and/or caps may change so refer to the Blog for the most up-to-date information. 

FRIDAY SCHEDULE

5AM         CLASS
6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/22/20

WOD

EMOTM for 12 minutes:
2 Snatches

EMTOM for 12 minutes:
2 Clean and Jerks

CrossFit Train At Home

12 minute AMRAP of:
24 Air Squats
24 V-ups
48 Walking Lunges
48 Plank Shoulder Taps

Rest 6 minutes

12 minute AMRAP of:
24 Jumping Air Squats
24 Alternating V-ups
48 Jumping Lunges
48 Sit-ups

THURSDAY SCHEDULE

5AM         CLASS
6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/21/20

WOD

For time:
Row 1000m
50 Kettlebell Swings
Row 800m
40 Kettlebell Swings
Row 600m
30 Kettlebell Swings
Row 400m
20 Kettlebell Swings
Row 200m
10 Kettlebell Swings

*athlete chooses weight on KB.

CrossFit Train At Home

For time:
Run 1000m
50 Object Swings
Run 800m
40 Object Swings
Run 600m
30 Object Swings
Run 400m
20 Object Swings
Run 200m
10 Object Swings

*Choose an object that can be safely swung to eye level.

We are excited to have resumed classes and we ask you to bear with us for this first week as we ease back into things. We will add in more classes throughout the week until we return to a somewhat regular schedule.

WEDNESDAY SCHEDULE

5AM CLASS
6:30AM    CLASS
9AM       CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

EQUIPMENT RENTAL

• We will be loaning out equipment exclusively to those who do not wish to train at the gym.

• Equipment will be limited to dumbbells and kettlebells ONLY. No barbells, plates, or any other equipment will be loaned out.

• If you plan on attending any classes, equipment rental will not be available. 

• If you are interested in renting equipment for At Home workouts, please e-mail us at derek.crossfittrain@gmail.com

5/20/20

WOD

For max reps:

Tabata Wall-balls
Tabata Step-ups with Med-ball
Tabata Sit-ups with Med-ball
Tabata Handstand Push-up
Tabata Handstand Hold

*Rest 1 minute between Tabatas.

CrossFit train at home

For max reps:

Tabata Object Squats
Tabata Step-ups with Object
Tabata Sit-ups
Tabata Handstand Push-up
Tabata Handstand Hold

*Rest 1 minute between Tabatas.

CHECK OUT EPISODE 8 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

We are excited to have resumed classes and we ask you to bear with us for this first week as we ease back into things. We will add in more classes throughout the week until we return to a somewhat regular schedule. 

TUESDAY SCHEDULE

6:30AM    CLASS
9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
4:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class. 

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

EQUIPMENT RENTAL

• We will be loaning out equipment exclusively to those who do not wish to train at the gym.

• Equipment will be limited to dumbbells and kettlebells ONLY. No barbells, plates, or any other equipment will be loaned out.

• If you plan on attending any classes, equipment rental will not be available. 

• If you are interested in renting equipment for At Home workouts, please e-mail us at derek.crossfittrain@gmail.com

5/19/20

WOD

Every 2 minutes for 6 sets:
Strict Press 6 reps

21-15-9-6 reps for time of:
Push Press
Burpees Jumping over the Bar

*Push Press at the same weight as your heaviest Press.

CrossFit Train At Home

Every 2 minutes for 5 sets:
Object Press 10 reps

21-15-12-9-6 reps for time of:
Object Press
Burpees Jumping over Object

Thank you to everyone for returning all your equipment! The Open House was a great success!! We are excited to resume classes and we ask you bear with us for this first week as we ease back into things. Monday will start with just a few class timings and then we will add in more classes throughout the week until we return to a somewhat regular schedule. 

MONDAY SCHEDULE

9AM         CLASS
10:30AM  OPEN GYM
3:30PM    CLASS
5:30PM    CLASS

• All classes and open gym will have a 10 person cap.

• SIGN UP IS REQUIRED (this includes Open Gym!). You can sign up by going to our website and clicking the tab labeled “CLASS SIGN UP FOR MEMBERS” or follow this link.

• The class schedule and sign up for the following day will be posted on our website at 8pm daily. (Note: this is only for the first week in an effort to promote fairness. In the future when we have returned to a normal class schedule, sign up will be ongoing but cancellation fees still apply).

• Cancellations within 8 hours and no shows will incur a $10 penalty.

• Please don’t sign up if you aren’t sure you can attend. We want to try to be as fair as possible and for everyone to have the opportunity to sign up for the class times they prefer.

• If you show up and have not signed up for the class, you will not be able to work out and will be asked to sign up for a different class.

• We will continue to offer “At Home” versions of the daily workouts.

• For more information about our Phase 1 re-opening protocols go to the COVID-19 page on our website or follow this link.

5/18/20

WOD

Deadlift 8-8-7-7-6-6 reps

3 rounds for time of:
Run or Row 400m
15 Deadlifts
15 Pull-ups

*Deadlifts at 60% of 6 reps.

CrossFit Train At Home

5 rounds for time of:
Run 400m
15 Object Swings
15 Object Bent Over Row