Friday 1/18/19


For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Mike Pietragallo
Wednesday 1/16/19


We will be closed on Saturday to host a CrossFit L1 Course.

Suggested alternate WOD: Shovel snow for time and stay warm.




B. For time:

20 Power Snatch (95/65)

20 Bar facing Burpees

20 OHS

20 Bar facing Burpees

20 Squat Snatches

20 bar facing Burpees

Mike Pietragallo
Sunday 1/13/19


We will be closed on Saturday so that we may host a CrossFit L1 Course.

Suggested alternate WOD: Shovel snow for time and stay warm.

Mike Pietragallo
Friday 1/11/19


Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Post rounds completed to comments.


Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Mike Pietragallo
Friday 1/4/19

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 KBS (1/.75)

50 Walking Lunges

50 K2E

50 Push-Press (45/35)

50 Back Extensions*

50 Wallballs (20/14)

50 Burpees

50 Doubleunders

*Sub BB Goodmornings (45/35)

Mike Pietragallo
Thursday 1/3/19

Open Gym


Tabata the following movements:


1 min Rest


1 min Rest


1 min Rest

Jumping Lunges

Mike Pietragallo
Sunday 12/30/18

Reminder: There will be a 10:00am WOD only tomorrow, new Year’s Eve.

We will be closed on New Year’s Day.

Mike Pietragallo
Friday 12/28/18


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Mike Pietragallo