Workout of the Day



"Murph" goes down this Saturday at 9:30am! Please come and cheer people on even if you aren't going to participate in the workout. Everyone is welcome, so if you have any friends who want to join in please bring them. We are going to have a raffle with some prizes, including some sweet Stance socks to raise money for the Wounded Warrior Project.

We will also have these Memorial Day crew socks for sale beginning Wednesday afternoon. They usually retail for $20 but we are selling them for $10!

Wednesday's Training:

A. Hang Squat Clean

Build to a Heavy Single

B. 8 min AMRAP:

3 Hang Squat Cleans (95/65)

3 Toes To Bar

6 Hang Squat Cleans


9 Hang Squat Cleans



Goal: Short Sets, Short Rest


I hope you guys aren't feeling as destroyed by the work today as I am! Tomorrow's WOD has built in rest (thankfully) but here is a strategy on how to approach it:

Within these 5min windows, it's all about moving for the whole time. The only movement that athletes will likely stop on is the deadlifts. Therefore, this is the movement we want to focus on. The pace of the runs and the pace of the burpees can be dialed in to a speed that will allow athletes to complete each set of deadlifts in 1 or 2 sets. With 5min of rest to follow, we want to make it a goal to do little to no resting during the “go” window to maximize how much work gets done.

Tuesday's Training:

"Play Dead"

5 min AMRAP:

Buy-In: 600m Run

12 Deadlifts (185/135)

12 Lateral Burpees over the Barbell

Rest 5 min

5 min AMRAP:

Buy-In: 400m Run

9 Deadlifts (225/155)

9 Lateral Burpees over the Barbell

Rest 5 min

5 min AMRAP:

Buy In: 200m Run

6 Deadlifts (275/185)

6 Lateral Burpees over the Barbell


If you are participating in the nutrition challenge, congrats on making it two weeks! There are still two weeks left, but hopefully you have gotten into a solid routine of eating healthy food and tracking. Remember, the points for tracking increase each week the challenge continues, so don't forget to enter in your meals and send them to your coach each day.

If you are getting burnt out on eating the same meals, check out this website about easy, paleo meals you can prep ahead of time. If you need something quick, grab a meal from our Clean Conscience Foods freezer!

Over the weekend the East, South, and Europe Regionals took place. The workouts are streamed live on Friday, Saturday, and Sunday so you can check them out live or watch them recorded. If you are up for a road trip, the Atlantic Regional is June 1-3 in West Palm Beach. Jared, Maisie, and I will be there...


Last birthday celebration this week I swear! At least this one is a bit of a break from what we did today, phew! Please wish Christina a happy birthday when you see her tomorrow :)

Stop by 81 Bay Brewery tomorrow evening to celebrate the week of birthdays we've had at the gym! People will be showing up around 7:30-8pm.

Join us Saturday morning for Jared's financial fitness talk with free coffee!! The stick around for a great workout. Don't forget about recovering with yoga on Sunday at 10am.

Don't let your nutrition suffer over the weekend. Grab some Clean Conscience Food meals to keep you on the right track. My favorite is the Buffalo Chicken.

Friday's Training:

A. EMOM x 10:

1 Tempo Front Squat @ 51X1

As Heavy As Possible

B. "Snug as a Bug in a Rug"

For Time:


Hang Power Cleans (105/70)

Box Jumps (24/20)


The week of coach birthdays continues with our head coach Joel tomorrow! You'll see the time domain is how old he will be, the big "29"! The reps are his birthdate. And the movements are his faves! Yes it is long so you will just put your heads down and do the work. So come celebrate Joel with this workout!

Thursday's Training:


29min AMRAP:

5 Burpee Muscle Ups

17 OHS (95/65)

89 Double Unders


Today's workout was a doozy! Tomorrow we will recover with some work on our pull-ups and then a max reps bodyweight workout. Plus we get to practice some of the movements in Murph!

If you are feeling beat up this week, you can recover with our free yoga class on Sunday at 10am!

Before that, come train your Financial Fitness with Jared at 8:30am on Saturday. He'll be dropping some knowledge bombs annnnd giving you all free caffeine :)

Wednesday's Training:

A. EMOM x 8:

Odd- 45 second P2P Plate Carry (45/25)

Even- Max Rep Pull Ups

B. 3 Rounds:

1 min Max Cal Row

1 min Max Rep Push Ups

1 min Max Rep Air Squats

1 min Rest

Goal: Equal reps each round


Tomorrow is Jared's birthday! Welcome to the Master's Division J-Bone! :)

We will celebrate Jared's day by doing a workout that glorifies his abilities: HSPUs and heavy squat cleans (in the perfect short time domain so he doesn't get too tired haha).

The best birthday gift you could give him would be to come to his Financial Fitness chat on Saturday at 8:30am. There will be free coffee!

Tuesday's Training:

A. Squat Clean

Build to a Heavy Single

B. "J-Bone"

9min AMRAP:


1 Squat Clean (205/155)


2 Squat Cleans


3 Squat Cleans

12 HSPUs

4 Squat Cleans



If anyone wants to volunteer to help out at the Airfest this weekend, there is a sign up sheet on the desk at the gym, or talk to Thomas/Eric. They are looking for people to help run a booth selling food and souvenirs. It's a great way to get on base for the show!

If you're looking for a spot to see the action but don't want to fight traffic, there is a field that opens to the public on S. Wall St. off Interbay. The planes fly right overhead.

Bring some sunscreen Saturday because you will be working outside at 9:30am!

Friday's Training:

A. Deadlift

Build to a Heavy 2 Rep


3x7 @ 80% of Heavy 2 Rep

B. For Time:

1000m Row

30 Deadlifts (225/155)

30 Lateral Burpees over the bar


Our t-shirts/tank tops are here! Make sure you pick yours up if you ordered one, or purchase one of the extras we got for $25!

Have you heard of a keto diet? Want to know what it is and how it differs from eating paleo? Check out this article by Robb Wolf, an old school paleo nutrition guy on Paleo Vs Keto Diets.

Wolf says, "Regardless of the dietary approach (paleo, keto, vegan etc.) your #1 focus is eating whole, unprocessed foods with an eye towards nutrient density." And I agree!

Tomorrow is Melina's birthday, so we are doing a workout in her honor! Happy Sweet 16!

Thursday's Training:

"Sweet 16"

16 min AMRAP:

16 Toes To Bar

16 S. Arm KB Push Press (53/35)

50m Waiter Carry

Goal: Consistent sets of TTB, Unbroken Waiter Carry


Want to see the athletes at the "tip of the spear" compete over 3 days to see who makes it to the CrossFit Games? Buy tickets to Regionals! Our event takes place in West Palm Beach this year from June 1-3, and will be made of up athletes from the Atlantic region. Not only will you see high level athleticism, but you can also check out amazing vendors and get some much needed CrossFit swag. You can even interact with athletes who are competing. One year Jared and I met Dave Castro, and he even met Greg Glassman, CEO of CrossFit. We will be in attendance with Regionals rookie, Maisie Page.

Two events have been announced so far, a repeat of the "Triple Three" from the Games a few years back, and "Linda" aka the Three Bars of Death.

You can purchase tickets and look for a hotel by going to the CrossFit Games site.

Wednesday's Training:

A. Back Squat

Build to a Heavy 5 Rep

B. Alt. EMOM x 14 (7 Rounds):

Odd- 50 Double Unders

Even- 30 seconds of...