FRIDAY 171110

CrossFit Hero Workout Friday!

Please note our gym is ONLY OPEN today for the 4PM Workout. All levels are welcome to participate! Todays workout will be …


For Time,

Run 1 Mile (Big Loop)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile (Big Loop)

Note: There will be several ways to navigate this workout, including the preferred method of 20 x Rounds of “Cindy” (5 Pull-up, 10 Push-up, 15 Squat.) We will be utilizing both our HQ and Krav Maga locations. “Boots and Utes” are encouraged for all Veterans and LEO/FIRE.

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”.


Military Sexual Trauma Fundraiser Workout

The Operation 22 Fundraiser is Saturday, November 11 at 10AM. This fundraiser supports Integrated Recovery Foundation, the nations ONLY TREATMENT center for female Veterans who experienced Military Sexual Trauma. We are encouraging our Athletes to make a one-time $10.00 donation to reach our goal of a $1,000.00 to IRF. DONATE HERE!


Krav Maga Test Dates Update

Yellow Belt Test – November 15, 2017, 5:15PM – TBD

Yellow Belt Make-up Test – Saturday, November 18, 2017, 10AM – TBD

Orange Belt Test – December 6, 2017, 6:30 PM – TBD

Orange Belt Make-up Test – Saturday, December 9, 2017, 10AM – TBD


Friday Holiday Schedule

4:00 PM – Until Complete! CrossFit Hero Workout “Murph”

All other classes are cancelled in observance of Veterans Day.


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