Monday 12/5/2016

Warm up: 2 rounds

  • 10 Air Squats
  • 10 Supermans
  • 5 C2B Pull Ups (Work on kip or Butterfly)
  • 10 Sit Ups
  • 20 Foot Handstand Walks or 30 sec holds

BBW: Take 10 to 15 mins to work up to a heavy Snatch.



20 min AMRAP (Ladder up by 2 reps each round) **(Every 4 mins do four 50 foot shuttle runs, so min 4, 8, 12 and 16)

  • 2 Ring Rows
  • 2 HR Push Ups
  • 2 Front Rack Lunges (95/65)
  • 4 Ring Rows
  • 4 HR Push Ups
  • 4 Front Rack Lunges
  • 6 Ring Rows
  • 6 HR Push Ups
  • 6 Front Rack Lunges……………….


*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