Since 9/11/01 fifty-five Navy SEALS have made the ultimate sacrifice.  Many of them left behind a wife and children.  This coming Sunday, January 19th, John M. is participating in a 3.1 mile swim to help raise funds for the families of fallen SEALs.  John’s goal is to raise $1000.00.  You can click here to help the cause: John’s 2014 Navy Frogman Swim Donation Page

Thank you to those who have donated!



INCREASE ATHLETICISM IN 6 MINUTES        “These five activities will only take up 6-8 minutes of your day but could do wonders in terms of longevity and well being. Take care of your body and do the small things that count.“—Bret Contreras for



Workout of the Day
Hang Power Clean
Find your 2 rep max.
10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
5 Toes to Bar
50 Double-Unders

With the remainder of the 10 minutes-


*Score is total reps of Burpees.

Post your scores to the Whiteboard.

6 Responses

  1. Kelly R

    We are rooting for you John!
    Lots of WODS to catch up on George! Home sick 🙁 hope to be back soon.
    Miss u guys!
    I am out of the burpee challenge 🙁 and my nutrition has gone out the window- I have been living on hot tea- noodle soup and roasted bagels!

  2. Amie

    Good luck John very inspiring. Kelly feel better I this we are on the same nutrition plan right now and as of tonight I owe 69 burpees :/ this cold is EVIL!!

  3. JaneM

    Feel better Kelly and Amie.

    Kelly don’t give up yet. You can catch up on the Burpees. Next time you come in we will do Burpees together.

    Go Spartans!!!!

  4. Nick K

    Just represented crossfit Suffolk well at crossfit carpe diem. Nice people and very welcoming just as we are.

    Thinking of you guys and hope all is well back home.

    Btw their wod was: 1200 meter row (partner) I was odd man out so I rowed 1200. Then 1000 meter row followed by 30 dl @ 185. 20 fs at 185. 30 dl @ 185 then another 1000 meter row.

    Definitely kicked my ass. See you guys Monday night!

    John, good luck man. Very inspiring seeing how I sink like a rock.

  5. Kelly R

    Beth- lmao toasted bagels- must have typed it wrong but roasted bagels sound delish!
    Amie- I hope your feeling better- yes this is evil- I haven’t been sick in over a year so I guess I’m making up for lost time! All I want is hot tea and toasted bagels- ridiculous! And add English muffins in there-
    Jane- thank you! I haven’t done burpees since last Friday- by the time I come back we may be doing burpees ALL day long! Haha

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