Happy Memorial Day! Remembering those who served for our country today! Thank you for your service! JOIN US FOR THE 9:15AM CLASS!  No other classes today! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Memorial WOD ] Come join coach Ryan for a fun workout @ 9:15am! Post scores in comments below.Read more

Today is the final day of the East Regionals! Watch the action online at games.CrossFit.com or check it out LIVE at the XL Center in Harford, CT! Memorial Day Schedule: 9:15am class ONLY WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Come join coach Ryan for Open Gym 9:15-10:15am. Post scores in comments below.Read more

Details for TODAY’S MURPH Event: –>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30) –>All others please plan on arriving at **9:30am** for the WELCOME, WARM-UP & NATIONAL ANTHEM and 10am sharp start time. BBQ will immediately follow from **11am-1pm**. Please bring a dish to share. PARKING will be allowed in the following locations: Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. T-SHIRTS will be available for ORDER on Saturday. DONATIONS:  We will be collecting donations for the Wounded Warrior Project TODAY by Cash or Check.  Checks can be made payable to “The Wounded Warrior Project” MONDAY’S HOLIDAY SCHEDULE: 9:15AM CLASSES ONLY WORKOUT OF THE DAY: STRENGTH: None. WOD: [ MURPH ] 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Cardio...Read more

PARKING AT EXP: Please DO NOT park in our neighbor’s spaces, even in off hours.  The spaces facing Crawford Street are available as well as the 3 front spaces outside our door.  Overflow parking is available around back of the building.  Thank you for your attention to this! Details for Saturday’s MURPH Event: –>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30) –>All others please plan on arriving at **9:30am** for the WELCOME, WARM-UP & NATIONAL ANTHEM and 10am sharp start time. BBQ will immediately follow from **11am-1pm**. Please bring a dish to share. PARKING will be allowed in the following locations: Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. T-SHIRTS will be available for ORDER on Saturday. MONDAY’S HOLIDAY SCHEDULE: 9:15AM CLASSES ONLY WORKOUT OF THE DAY:...Read more

Details for Saturday’s MURPH Event: –>Individuals doing WOD chipper style have the option to start at **8am** (gym will open at 7:30) –>All others please plan on arriving at **9:30am**  for the WELCOME, WARM-UP & NATIONAL ANTHEM  and 10am sharp start time. BBQ will immediately follow from **11am-1pm**. Please bring a dish to share. PARKING will be allowed in the following locations: Spots facing the Road Across the street Back of building Please DO NOT park in our neighbors spots marked with their businesses. T-SHIRTS will be available for ORDER on Saturday. MONDAY’S HOLIDAY SCHEDULE: 9:15AM CLASSES ONLY WORKOUT OF THE DAY: STRENGTH: Pistol Practice -Practice 8-10 reps per side of either: -Step-ups -Assisted pistols with Rope/ band -Pistols to target (MB or step) -Pistols (Full) WOD: [ 1 Min Drills ] Max Row Cals DB P Press Max Sit-up Plank Rest 1 min x4 Rds L1-35/25 L2/M- 25/20 L3-20/12 Cardio Buy-Out: 11 min Post...Read more