Friday 10/4/2013

***We will only have the AM Classes today.  Coach Erick and Hannah are getting married and we all will be attending.  See you Saturday***

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17.  There will be a Sunday 7 AM class added for the challenge.  Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM.  There will be 1st, 2nd and 3rd prizes.  Sign up on the White Board when you get in.

Weekly Warmup

Strength:  Front Squats 5-5-4-4-3-3-2-2-1  Back Squats 3 x 5 @ 80%


15 minute AMRAP

  • 5 Muscle Ups
  • 10 Toes to Bar
  • 50 Double Unders 


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949