Monday 5/23/2016

Notice: Memorial Day Murph we will have Holiday Schedule on Monday May 30, 2016. We will only have 8am and 9am classes. If you have a20 lbvest bring it.


Warmup x 3

  • 250 m row
  • 3 C2B Pull Ups
  • 6 Push ups
  • 9 Air Squats


  • Back Squat 3 x 5 @ 70% + 10lbs
  • Max Reps Dips (Use weights if over 15 reps)



7 rounds of:

  • 10 Hang Power Snatches 95/65
  • 10 TTB
  • 30 DU’s



*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