Monday 7/18/2016

***Reminder to all athletes please start reserving classes as to get ready for next months transition***

Warmup: 5 min AMRAP

  • 10 Wall Balls
  • 5 Strict Pull Ups
  • 15 Sit Ups

BBW: Power Clean + Front Squat + Push Jerk

Starting with an unloaded barbell work on these movements, concentrating on proper form and technique. Coaches will go around and cue you on technique

  • 1PC+1FS+1PJ @ 50% max Power Clean (rest)
  • 1PC+1FS+1PJ @ 60% (rest)
  • 1PC+1FS+1PJ @ 70% (rest)
  • 1PC+1FS+1PJ @ 80% (rest)
  • 1PC+1FS+1PJ @ 90% (rest)
  • 1PC+1FS+1PJ @ 90% +


Find a weight that you can do the complex in the WOD unbroken for the 1st round and prepare for the WOD.


5 rounds for time of:

  • 3 Power Cleans (225/135)
  • 3 Front Squats (225/135)
  • 3 Push Jerks (225/135)
  • 20 Pull Ups
  • Rest 90 seconds


*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