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June 1st 2021

Seminar Series: On Saturday April 5th 10am, we will host a Rowing Seminar. See your email for more details. Sign up on Pike13 under Rowing Seminar – Special Event Strength: Deadlift (Week 2 of 4) Every 4min. x 4 Rounds: 15/12 Calories + 30 Double Unders...

May 31st 2021

Memorial Day Murph 9am only!  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of...

May 31 – June 7, 2021

MONDAY Memorial Day Murph TUESDAY A) Intro to Mobility Tools: foam rollers, KnotOuts, lacrosse balls, Chirp Rollers B) 3 ROUNDS @ Moderate Pace 2 MIN Row or Ski 2 MIN Bike 2 MIN AMRAP: 15 Abmat Sit Ups, 10 Alt Lunges with Arms Overhead C) Static Stretch WEDNESDAY A1)...

May 29th 2021

Schedule Update: Monday May 31st 9am ONLY to perform our yearly Memorial day Murph tradition. Sign up in Pike13 under Memorial Day Murph!  Saturday Team Workout 35 min. to finish… Run 1600m (8 laps) 100 Wall Balls 20/14 100 Deadlifts 95/63 100 Push-Ups Run 1200m...

May 28th 2021

Schedule Update: Monday May 31st 9am ONLY to perform our yearly Memorial day Murph tradition. Sign up in Pike13 under Memorial Day Murph!  Strength: Snatch 18min. Lifting Window with 2 options: 1.) Work up to a 3 Rep Max Snatch. (Not touch and go) 2.) Work on a max...