Power Snatch

6/3/20

WOD

Every 2:00 for 7 sets
Power Snatch, 3 reps

27-21-15 reps for time of:
Overhead Squat, 95/65-lbs.
Double-unders x 3 

CrossFit Train At Home

27-24-21-18-15-12-9-6-3 reps for time of:
Broomstick Overhead Squat
Double-unders Taps x 3

*Sign up is required for classes and open gym. All classes and open gyms have a 10 person cap.

Derek Eason
Land and sea

6/2/20

WOD

5 rounds for time of:
Row 500m
Run 400m
30 Sit-ups


CrossFit Train At Home

5 rounds for time of:
Run 400m
40 Sit-ups
40 Bent over Rows

*Sign up is required for classes and open gym. All classes and open gyms have a 10 person cap.

Derek Eason
Squat Clean Cindy

6/1/20

WOD

10 minutes to work up to a Heavy Squat Clean

10 rounds for time of:
1 Squat Clean
1 Round of Strict Cindy


CrossFit Train At Home

10 rounds for time of:
10 Burpees
15 Push-ups
30 Air Squats

*Sign up is required for classes and open gym. All classes and open gyms have a 10 person cap.

Derek Eason
“Arnie”

5/30/20

WOD

"Arnie"

With a single kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


CrossFit Train At Home

”Arnie” at Home

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.

Derek Eason
Front Squats

5/29/20

WOD

Front Squat 10-10-10-10-10 reps

Cash Out: Handstand Push-up skills

CrossFit Train At Home

Object Squat 15-15-15-15-15 reps

Practice Handstands for 20 minutes

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.

Derek Eason
Muscle Ups

5/28/20

WOD

Five rounds for time of:
5 Muscle-ups
135/95 pound Power clean, 10 reps
Run 300 meters

CrossFit Train At Home

Five rounds for time of:
5 Strict Handstand Push-ups
10 Object Thrusters
Run 500 meters

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.

Derek Eason
Murph Photos are up!

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!

Derek Eason
Sumo Deadlift

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

Derek Eason
partner MURPH!

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.

Derek Eason