Murph   Recently updated !

CrossFit Provoke – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, […]


Justine   Recently updated !

CrossFit Provoke – CrossFit Don’t forget to sign up for the BoxCrawl!!! If you need a partner let me know Http://tinyurl.com/southbayboxcrawl Memorial Day will only have a 10am class. We will be bbq after. View Public Whiteboard Snatch Complex (6×1) 1- Wide grip deadlift 1-Snatch high pull 1-Power snatch 1-Squat […]


Sumo deadlift   Recently updated !

CrossFit Provoke – CrossFit Don’t forget to sign up for the BoxCrawl!!! If you need a partner let me know Http://tinyurl.com/southbayboxcrawl Memorial Day will only have a 10am class. We will be bbq after. View Public Whiteboard Sumo Deadlift (3 emom ,10 mins ) 2k Row (Time) Max Effort 2k […]


Rogelia   Recently updated !

CrossFit Provoke – CrossFit View Public Whiteboard Back Squat (3X8) Metcon (AMRAP – Rounds and Reps) Rogelia 4 min Amrap Box Metcon (AMRAP – Rounds and Reps) Rogelia part 2 8 min amrap 5 pull ups 10 box jumps


Hang   Recently updated !

CrossFit Provoke – CrossFit Make sure you register for the BoxCrawl before next Tuesday! Memorial Day Only one class at 10:00am “Murph” View Public Whiteboard Metcon (Time) 4 rds 21 wb 18 hang cleans (115/75) 15 kbs 12 push jerk Power Clean & Jerk (5×2)