Workout of the day

‘Deep Below’

Wednesday July 28, 2021

‘Deep Below’

SWOD: Back Squat

10 Cal Row

40 Double Unders

2 Power Cleans (135/95)

4 Hang Cleans

6 Front Squats

8 Back Squats

‘Don’t Jerk Around’

Tuesday July 27, 2021

‘Don’t Jerk Around’

SWOD: Push Jerk

Run 100m

5 Hang Cleans (135/95)

5 Shoulder to Overhead

5 Burpee Over Bar

+ 1 Rep Every Round

‘Monday Sizzler’

Monday July 26, 2021 

‘Monday Sizzler’


Flips (45/35)

Plate Overhead Lunges

Shoulder to Overhead (135/95)

Immediate Cash Out: 100m Dash

“Tunnel to Tower WOD”

Saturday July 24, 2021

“Tunnel to Tower WOD”

34 Minute AMRAP

1 Rope Climb (Please wear long socks, sweat pants, shin quards)

3 Tire Flips

5 Hammer Swings

7 Tire Jumps

9 Wall Balls (20/14)

11 Thrusters (95/65)

100m Sandbag Run

17 Kettlebell Swings (70/53)

60 Double Unders

(* All movements are subject to change)

(**All movements are modifiable and can be change to ‘Boot Camp or Body Weight Movements)

Firefighter Stephen Gerard Siller was the youngest of seven children born to Mae and George Siller. At the age of eight, Stephen lost his father, and a year and a half later his mother passed away, leaving him an orphan to be raised by his older siblings. For a while Stephen went through a period of struggle, but thanks to the love of his siblings, and the values instilled in him by his parents, he grew up to be an extraordinary individual and dedicated firefighter. More than most, he knew that time was precious and accomplished much in his 34 years.

On September 11, 2001, Stephen, who was assigned to Brooklyn’s Squad 1, had just finished his shift and was on his way to play golf with his brothers when he got word over his scanner of a plane hitting the North Tower of the World Trade Center. Upon hearing the news, Stephen called his wife Sally and asked her to tell his brothers he would catch up with them later. He returned to Squad 1 to get his gear.

Stephen drove his truck to the entrance of the Brooklyn Battery Tunnel, but it had already been closed for security purposes. Determined to carry out his duty, he strapped 60 lbs. of gear to his back, and raced on foot through the tunnel to the Twin Towers, where he gave up his life while saving others.

Stephen had everything to live for; a great wife, five wonderful children, a devoted extended family, and friends. Stephen’s parents were lay Franciscans and he grew up under the guiding philosophy of St. Francis of Assisi, whose encouraging and inspirational phrase “while we have time, let us do good” were words that Stephen lived by. Stephen’s life and heroic death serve as a reminder to us all to live life to the fullest and to spend our time here on earth doing good – this is his legacy.

Author and family friend Jay Price wrote: “Every momentous event, even a tragedy, has its symbolic figures. September 11th was no different; it just had a few more of them. Rudy Giuliani, Father Mychal Judge, the four guys on United Flight 93 … a hundred more … a thousand. None bigger than Stephen Siller, whose stature only grows with time as New Yorkers and people from around the world follow his footsteps.”

‘Leave Your Bar at Home’

Friday July 23, 2021

‘Leave Your Bar at Home’


6 Dumbbell Box Step Ups (50/35)

8 Dumbbell 1 Arm Dumbbell Lunges

10 Dumbbell Snatches

12/8 Hand Release Push Ups

14 Med Ball Cleans (20/14)

30 Double Unders +10

50m Run