January 18, 2016

 ***Last chance to sign up for Lurong Living Challenge***


Tuesday night at 9PM 1/19/16 we will be doing weigh ins, measurements and photos. We will also program the WOD’s from Lurong Living Challenge on Friday all day. If you can’t make that night get with one of the Coaches to get your measurements.    If you feel you have a chance to win on any of the WOD’s you must videotape yourself and follow Lurong Livings requirements for submission of videos.

Warm Up
3 Rounds

  • 25ft handstand walk or 30second handstand hold
  • 10 box jumps
  • 15 situps
  • 20 Air Squats

Strength Snatch
Take 10 minutes to Work To 90% or 1RM then
8×1 @90%



  • 1000M Row
  • 50 Thrusters 45/35
  • 30 Pull Ups


*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

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949