Tuesday 9/18/18

A.  Deadlift

1 RM

B.  10 rounds for time*


10 KB Deadlift (1.5s/1s)**

*10 min time cap

**2 Kettlebells

Mike Pietragallo
Monday 9/17/18

A. 10 min EMOM

1 Power Clean + 2 Push Jerks (for weight)

B.  For time:

10 rounds

5 Bar facing Burpees

6 T2B

7 Power Cleans (95/65)

Mike Pietragallo
Friday 9/14/18


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.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Mike Pietragallo
Thursday 9/13/18

Open Gym


Suggested WOD

5 rounds 

1 min: Double unders

1 min: Walking Lunge

1 min:Calorie Row

1 min: Rest



Mike Pietragallo
Wednesday 9/12/18

A. Deadlift

Build to a heavy 3 RM in 20 minutes.


B. For time:

21 Deadlifts (225/155)

400m Run

18 Deadlifts

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

Mike Pietragallo
Tuesday 9/11/18


For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Post time to comments.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Mike Pietragallo
Monday 9/10/18
Mike Pietragallo
Friday 9/7/18


We are CLOSED tomorrow so that we can host a CrossFit L1 Course and bring you one more outstanding Trainer!


"Complex Fran"

7 Bar Muscle-ups

7 C2B Pull-ups

7 Pull-ups

21 Thrusters (95/65)

5 Bar Muscle-ups

5 C2B Pull-ups

5 Pull-ups

15 Thrusters

3 Bar Muscle-ups

3 C2B Pull-ups

3 Pull-ups

9 Thrusters

Mike Pietragallo
Thursday 9/6/18

Open Gym


Suggested WOD

13 min AMRAP

60 DB Snatches (50/35)

50 Wallballs (20/14)

40/30 cal Row

30 Burpee Box Jumps (24/20)

Mike Pietragallo
Tuesday 9/4/18

A. Build to a heavy Squat Snatch


B. For time

21 Squat Snatches (75/55)

42 Push-ups

15 Squat Snatches

30 Push-ups

9 Squat Snatches

18 Push-ups

Mike Pietragallo
Sunday 9/2/18


Monday, 9/3

We will have a 10:00am WOD only tomorrow.

Saturday 9/8 and Sunday 9/9

We are CLOSED this weekend so we can host a CrossFit L1 Course in order to bring you the best quality training possible.

Mike Pietragallo
Friday 8/31/18

A. Push Press

3 RM


B. 1 round of "Kelly"

2 rounds of "Helen"

1 round of "Kelly"

Kelly: 400m Run, 30 Wallballs, 30 Box Jumps

Helen: 400m Run, 21 KBS, 12 Pull-ups

Mike Pietragallo
Tuesday 8/28/18

A. 5 Rounds for Quality

3 Strict Pull-ups, 2 C2B Pull-ups, 1 Bar Muscle-up


B. "Liquid Cocaine"

5 rounds for time

5 Power Clean & Jerks (155/105)

10 C2B Pull-ups

Mike Pietragallo
Monday 8/27/18

A. Snatch Balance + OHS

Build to a heavy complex


B. For time

21 OHS (95/65)

200m Run

21 Thrusters

200m Run

15 OHS

200m run

15 Thrusters

200m Run


200m Run

9 Thrusters

200m Run

Mike Pietragallo
Sunday 8/26/18

On Monday, September 3rd, in observance of Labor Day we will follow our Holiday schedule and have a 10:00am WOD only.

Thank you.

Mike Pietragallo