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Latest News

  • 05/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

  • 05/23/2015

    CROSSFIT FLIGHT – CrossFitNo WOD today! We’ve had a tough week of programming some are still recovering from Monday. To keep everyone’s hands and bodies fresh for Murph we are going to have a Barbell Club lifting session on Saturday you may pic any or all of the following to establish your weightlifting totals. This

  • 05/21/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBench Warm Up (No Measure)3 Rounds 10 x Jumping Jacks 10 x Arm Circles ea arm ea direction 10 x Push -Ups 10 x Band Pull-Aparts*Banded Push-Ups for extra creditStrengthKeep Butt on groundFloor Press (1RM)SWODEMOM 10 Even 0,2,4,6,8 :30 of Pistols or Weighted Pistols :30 rest Odd 1,3,5,7,9 10 Dips

  • 05/20/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upClean & Jerk (No Measure)Run 400m, Row 500m, 3 min Jump Rope Angled OH PVC Stretch 10 x Pass Thrus 10 x Lunges w/ PVC OH 10 x OH Squats 1 Round w/ Empty Barbell 5 x Cleans high hang 5 x Cleans take off 5 x Squat cleans from

  • 05/19/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBox Jump/ Deadlift (No Measure)Pick 1 Row 500 / Run 400 / Jump Rope 3 min 2 Rounds 3 x Inch Worm Push-Ups 6 x Burpees 9 x Jump Squats 12 x Good MorningsStrengthME: Box Squat (1RM)WODMetcon (AMRAP – Rounds and Reps)Partner 5 Min AMRAP 4 x Tandem Deadlifts 6

  • 05/18/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up:15 Upper/Lower (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Pass Thru’s :15 OH Squat Partner PVC Shoulder stretch*Skip PVC shoulder stretch & get set up for WODWODCrossFit Regionals 2015 Event #3 (Time)RX+ 1 Mile Run 50 x OH Squats 135/95 100 x GHD Situps 150 x Dubs

  • 05/16/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upJohn’s Warm Up (No Measure)Run 400m 10 x Pass Thrus 10 x OH Squats 10 x Good Mornings 10 x Push -ups 10 x Chin Ups (Reverse Grip) Downward Dog Upward Dog Childs Pose x 30 secondsWODGallant (Time)For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups