June 13, 2018

Performance & Fitness

With a running clock, every minute perform 1 lift and add 10 lbs.


Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible. 

June 11, 2018

Performance

For time
60 Calorie Row
50 Double unders
40 Wall Balls 20/14
30 Push-ups
20 Turkish Get ups 50/35 dumbbell
10 Overhead squats 135/95
5 Ring Muscle ups

Fitness

For time
60 Calorie Row
50x2 Single unders
40 Wall Balls 14/10
30 Push-ups
20 Turkish Get ups 35/25 dumbbell
10 Overhead squats 95/65
5 Bar facing burpees

Power Monkey Fitness Camp

Today's partner workout will be replaced with the Power Monkey Fitness Camp. 

Sat, Jun 9, 2018 9:00 AM  Sun, Jun 10, 2018 6:00 PM

Power Monkey Coaches Dave Durante and Mike Cerbus are focused on giving clients the best possible experience. Drills and technique used in their own training, their CrossFit athletes’ training, and with Team Power Monkey will be introduced to you and put into practice to maximize your movements and efficiency for WODs. Clients of all levels of experience will benefit from this opportunity to be coached by professionals with deep knowledge of weightlifting and gymnastics and their transfer to CrossFit.

Full Weekend Package $400 ($600 Value!)

4-Hour Specialty Sessions $150/each (Handstand, Muscle Up, Snatch and Clean&Jerk)

All levels are welcome to participate! Register on the Power Monkey Fitness site today to save your spot. Space is limited.

June 8, 2018

Back Squat

3-3-3-3-3

Performance

Complete as many rounds as possible in 10 mins of:
21 Kettlebell Swings 53/35
15 Burpees
9 Toes-to-bars

Fitness

Complete as many rounds as possible in 10 mins of:
15 Kettlebell Swings 35/25
12 Burpees
9 Hanging Knee raises

June 6, 2018

Performance

"Havana"
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans 185/125

Fitness

Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans 135/95


Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

June 5, 2018

Shoulder Press

5-5-5-5-5

Performance

Complete as many rounds as possible in 10 mins of:
12 Dumbbell Deadlifts 50/35
9 Dumbbell Hang Squat Cleans
6 Dumbbell Push Jerks

Fitness

Complete as many rounds as possible in 10 mins of:
12 Dumbbell Deadlifts, choose weight
9 Dumbbell Hang Squat Cleans, choose weight
6 Dumbbell Push Jerks, choose weight

June 4, 2018

Performance

Five 3-minute rounds of:
10 front squats 185/125
10 box jumps 24/20
Row for max calories
Rest 3 minutes between rounds.

Fitness

Five 3-minute rounds of:
10 front squats 135/95
10 box jumps 20/16
Row for max calories
Rest 3 minutes between rounds.

Free Day Partner Workout!

"The Painful Plate"
With a partner complete as many rounds and reps as possible in 20 minutes of:
10 Bumper plate thrusters (45/25 lbs)
10 Bumper Plate Burpees
10 Overhead Lunges, alternating legs


While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

June 1, 2018

Performance

CrossFit Regional Event 4

For time:
2 rounds of:
10 snatches 175/125
12 bar facing burpees
Then, 2 rounds of:
10 snatches 115/75
12 bar facing burpees

Fitness

For time:
2 rounds of:
10 snatches 125/105
12 burpees
Then, 2 rounds of:
10 snatches 75/55
12 burpees

May 30, 2018

Back Squat

5-5-5-5-5

Performance

Complete as many rounds as possible in 10 mins of:
10 Dumbbell Snatches 50/35
50 Double Unders

Fitness

Complete as many rounds as possible in 10 mins of:
10 Dumbbell Snatches 35/25
100 Single unders

Memorial Day

Murph

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.

May 26, 2018

With a partner complete the following for time:
12 rounds of:
10 Dumbbell Hang Clusters, 50/35 lbs
10 Burpees
Row, 250 m


1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.