“John Giordana”For time:37 Squat Cleans (185/135) This Firefighter Hero WOD is dedicated to John Giordano, FDNY, Engine 37, who was killed on September 11, 2001. John J. Giordano was the quiet guy in the back who didn’t say much but had a strong presence, felt in his family and his community. A love of music... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road... Read More

“Laura”21 Minute AMRAP:30 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Box Brief: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida. Throughout... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one... Read More

Strict Press5 x 3 “Europe”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Push Press (95/65)Box Jump Overs (24/20) Recipe of the Week:Enjoy another recipe!

“Legal Limit”21 Minute EMOM: teams of 2Minute 1 – Bike for CaloriesMinute 2 – Rope ClimbsMinute 3 – Jump Rope Crossovers Meme of the Week:

“Absoglute Annihilation”5, 3 Minute AMRAPs:200 Meter Run10 Hang Squat Cleans (115/85)Max Burpee Toes to BarRest 3 Minutes Box Brief:We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready to unwind. See you there.

Dead Stop Deadlifts5 x 3 “CrossFit Roulette”5 Rounds:20 Russian Kettlebell Swings (53/36)40 Double Unders Box Brief:We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready to unwind. See you there.

“Move Lotion”20 Minute AMRAP:200 Meter Run20 Meter Dual DB/KB Overhead Carry (50s/35s) or (53s/36s)30 Sit-ups40 Meter Dual DB/KB Front Rack Carry (50s/35s) or (53s/36s)40 Step-ups (24/20)100 Meter Farmers Carry (50s/35s) or (53s/36s) Quote of the Week:“You’ve survived 100 percent of your worst days.”Robin Arzón Box Brief:Join us this Sunday at 4 PM for our weekly... Read More

Strict Press6 x 2 “Helen”3 Rounds:400 Meter Run21 KBS (53/36)12 Pull-ups Recipe of the Week:Here are some ideas for your next meal prep!