WOD for Warriors
9:00 AM09:00

WOD for Warriors


Every Veterans Day, hundreds of gyms across the nation host WOD for Warriors, #W4W, a functional fitness workout, to support Team RWB and the men and women who have served our country. All proceeds support Team RWB's mission. Team RWB insists that all veterans have the opportunity to reclaim what was most precious about their military service: an unwavering sense of belonging born of challenges that show us what we each of us is capable of. Together we strive to make tomorrow better.

Together, we will find strength and success. Join us.

The WOD - Armistice

11 minute AMRAP (As Many Repetitions As Possible)*

- 11 Power Cleans

- 11 Burpees Over the Bar

- 19 Deadlifts

- 18 Pull-Ups RX 135/95

**Scale as needed; a modified workout (without barbell) is also available

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to Sep 16

USA Weightlifting Sport Performance Coach Certification

This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
Coaches' Liability Insurance is available to certified coaches.
Course cost: $499, plus membership


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Competition Weekend Pricing
to Sep 8

Competition Weekend Pricing

Dropping in for competition weekend? 

We are offering a drop-in special. 3 Options.

1 Day Drop-in: $20 or purchase a shirt.

2 Day Drop-in: $50 (includes a free shirt)

3 Day Drop-in: $60 (includes a free shirt)


Valid 9/5/18 thru 9/8/18. Unlimited classes per day including Yoga.

*Priced per 1 athlete at  single purchase. Cannot be combined with any other offers.


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FREE Friends & Family WEEK
to Jun 29

FREE Friends & Family WEEK


Come try a FREE week of CrossFit! NO STRINGS ATTACHED.

See our website for our class schedule. Come to any WOD (Workout of the Day) and see what others imitate. Come to the original strength and conditioning program also known as "constantly varied functional movements executed at high intensity across broad time and modal domains,"

The workout will be made for ALL LEVELS, challenging enough for our most seasoned athletes and scalable for ANYONE to try! We can even help with Adaptive movements!!! If you have any questions feel free to let us know.

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to Aug 2

Summer Teen Fit Camp

Ages: 12-17
Dates: 6/4/18 - 8/2/18
Days: Mon , Wed & Thu
Time: 1:15 to 2:15pm
Price: $249

Our teen strength and conditioning program is designed for 12-17 years old athletes and non-athletes alike. Our safe and effective program combines age appropriate weightlifting and gymnastics with fun high intensity training to deliver optimal fitness and performance. We teach proper Olympic weightlifting techniques to enhance strength and power, fundamental gymnastics for increased agility, mobility and flexibility.

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8:00 AM08:00


An annual CrossFit tradition, affiliates all over the world, perform the Hero WOD....

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

*With a 20lb vest (body armor) for the men and 14lb vest (body armor) for the ladies.

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.


Because we want to spend time with our friends and family and some people may be traveling...we will do "Murph" on a Saturday morning rather than Monday.
OPEN to the public, contact us if you plan to drop-in.

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