Thursday 06/01/17

Linear Strength W05D04
Back Squat


“Leisure Suit”
3 Rounds, not for time:
10 Strict Pull ups
300m Sandbag run

Bye Fe-Lea-cia


Saturday will be Coach Lea’s last team WOD. Come workout, hangout, and play some yard games. BYOB.

Coach Lea has been a huge part of the CFNS staff and community over the past few years. She is moving to be closer to family and we wish her the best of luck.

Wednesday 05/31/17

“Karo Syrup”
For Time:
2k Row
20 Power Clean 205/140

Tuesday 05/30/17

Linear Strength W05D02
Close Grip Bench Press


In front of a clock set for 12 minutes:
1 minute of Box Jumps 30/24
1 minute of Sumo Deadlift High Pull 115/85
2 minutes of Box Jumps 30/24
2 minutes of Sumo Deadlift High Pull 115/85
3 minutes of Box Jumps 30/24
3 minutes of Sumo Deadlift High Pull 115/85

Monday 05/29/17


1200 Class Only

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Memorial Day Weekend Schedule

May 27, 2017 – Closed
May 28, 2017 – Closed
May 29, 2017 – 1200 Class Only

Monday’s workout will be the hero workout Murph. It can be done solo, in partners, or as a team.

Friday 05/26/17

Linear Strength W04D05
Power Snatch


“EMOMs an Alien”
Every 3 min for 24 Min
5 Power Snatch, pick load
10 Bar Facing Burpee

Thursday 05/25/17

Linear Strength W04D04
Romanian Deadlift
4 x 8


For Time:
45 KB Deadlifts 2/1.5