Our workouts are an intense blend of strength and conditioning coupled with cardiovascular activities. Typically we will have two WODs per session, which will include lifts, burpees, box jumps, jumping rope, pull ups, pushups, tire flips, running, and a variety of other movements. Sometimes you will work on improving your one rep max. Other times you will focus on performing the same lift several times at lower percentage of your one rep max, to work on form and strength. During some workouts, you will do a combination of things to get your heart rate up, burn calories, and get the muscles working hard.


Some workouts are called AMRAPs (As Many Rounds as Possible) in a given time frame. Some are called Chippers. A few others are Tabata (20 seconds on/10 seconds off) and Rounds for Time. Regardless of the workout, they are scaled for you; to ensure you stay on track and do not try something beyond your current ability.


Some of our workouts are Hero WODs. They are named after extraordinary people that have done amazing things. Three that come to mind are Murphy, Donny, and Randy. Murph is typically done on Memorial Day. This WOD honors Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. His story was profiled in the recent film “Lone Survivor,” starring Mark Wahlberg. Donny honors U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, who died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. Randy honors Randy Simmons, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty. Other workouts are called Benchmark WODs and they measure your progress with various lifts, movements and overall conditioning. A few of the Girls are Annie, Cindy, Fran, and Grace. We even do some of these as fundraisers for a variety of charities important to our members, like Grace for Glen, which raises money to fight childhood Type 1 Diabetes.

You can do this. We have people just like you as part of our community. You will be proud of what you can accomplish with us. You will also be exhausted sometimes, but in a good way. In the kind of way that means you have accomplished something physical that pushed your body to its limits.