Daily Grynde

Sorry for the late notice, but there will be no Community Workout on Sat 5/30.

Yall have a safe weekend!

This Memorial Day we invite you to join us in the Murph WOD as we honor those who have given their lives defending freedom.

Background: In memory of Navy Lieutenant Michael P.
Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Date: Monday May 25, 2026
Time: 9:00am
*No other class times Monday
Who: Anyone
Cost: Free

PLEASE ARRIVE EARLY AS WE WILL START THE WARMS UP AT THE LISTED CLASS TIME.

Friends and family are welcome to join us, modifications available. Options for completion include individual or partner

Good luck Coach Gerry as he’s been taking on the Masters Semi Finals this weekend!!!

We’re proud of you and keep kicking ass!

Wishing Goodluck to our lil .hernandez03 competing at the this weekend! It's gon be a COLD one but kill it! 🥶💪💪

Morning Classes for Monday Jan 26th are CANCELLED.

We will update tomorrow for the afternoon.

❄️❄️❄️❄️❄️

Below is a low/no equipment workout for anyone who wants to do something at home instead:

3 Supersets
8/8 Bulgarian Split Squats
8 Tempo Goblet Squats (3100)

3 Supersets
5-8 Strict Pull Ups or Chin Ups (Modify with DB or Banded rows)
10/10 Filly Press (mod: 10 Push Ups)
12 Lateral Raises (mod: 10 Slow Prone Swimmers)

Core:
1 min Plank
20 Russian Twists
20 Toe Touches

3-4 Rounds
20 Air Squats
15 RKBS 50/35 (S: 35/20) (Mod: 8 Burpees)
10 cal machine (Mod: 1 min jump rope or simulated jump rope)

Schedule drop for New Years week.

🎅🏼 Christmas Week Schedule 🎅🏼

Join us Wednesday (Christmas Eve) for the 12 Days of Christmas WOD. Friends and family are welcome!

We hope everyone has a wonderful holiday!

🦃DG Turkey Week Schedule 🦃

Mon-Wed (11/24-26): Regular class Schedule
Thursday (11/27): CLOSED 🍗
Fri-Sat (11/28-29): 9am Community Workouts

We hope you all have a fantastic Thanksgiving with your loved ones!

———
Regular Class Schedule:
5am, 7am, & 8am
4:30pm & 5:30pm

All other classes will go on as scheduled.