Friday 2/15/19


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.



Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Mike Pietragallo
Friday 2/8/19


21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post time to comments.

Mike Pietragallo
Thursday 2/7/19

Open Gym


Suggested WOD

3 rounds

20/15 Cal Row

15 Deadlifts (225/155)

20/15 Cal Row

*Rest 3 minutes between rounds

Mike Pietragallo
Tuesday 2/5/19

A. 21-15-9

Box Jump Overs (24/20)

Power Cleans (115/80)

C2B Pull-ups

Front Squats (115/80)

Lateral Burpees OTB

Push-jerk (115/80)

B. Alt Tabata

Hollow Hold

Plank Hold

Mike Pietragallo
Monday 2/4/19

A. Front Rack Reverse Lunges

5-5-5 (each leg)

B. 15 minute AMRAP

75 Double unders

50m Farmer’s Carry (50/35)

25 Sit-ups

50m Front Rack Walking lunge (50/35)

Mike Pietragallo
Friday 2/1/19

Due to weather, the 12:30pm class is canceled today. We are sorry for any inconvenience.

A. Push-press

3 RM

B. "Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Post time to comments.


U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Mike Pietragallo
Thursday 1/31/19

Open Gym


Suggested WOD

3 rounds

**3 min max Row (each calorie is one rep)

2 min max Squat Clean (135/95)

1 min max Pull-ups

-rest 3 min-

Goal is to hit 100/80 reps each round

**Men do 100 Total reps of Devil’s Press with 35# to start next round

**Women do 80 total reps of Devil’s Press with 20#

Mike Pietragallo
Wednesday 1/30/19

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

  1. Take your time.

  2. Take it seriously.

  3. Don’t be greedy.

  4. Read the article below before you even attempt it.

The CrossFit Total

By Mark Rippetoe

In Workouts

December 01, 2006

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Mike Pietragallo
Tuesday 1/29/19

A. For time

60 Walking Lunges

50 Burpees

40 Sit-ups

30 KBS (1.5/1)

20 Box Jumps (24/20)

10 Man-makers (50s/35s)

20 Box Jumps

30 KBS

40 Sit-ups

50 Burpees

60 Walking Lunges

Mike Pietragallo
Monday 1/28/19

A. Snatch Balance + OHS

Work to a heavy single

B. 15 min AMRAP

15 Hang Power Snatch (95/65)

60 Doubleunders

15 OHS (95/65)

30 Cal Row

Mike Pietragallo
Friday 1/25/19


Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo Deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Post time to comments.


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Mike Pietragallo