Sunday 9/3/2017

**Reminder for Labor Day there will only be a 8:00 and 9:00 am class**

Strength:  Sumo Deadlift 5 x 3 work up to 75% of your regular Deadlift just to prime you back, hamstrings for the WOD.

Partner WOD

For time

  • 100 cal row
  • 75 wall balls 30/20
  • 50 T2b
  • 25 partner deadlifts 405/255
  • 50 T2b
  • 75 wall balls
  • 100 cal row

2 guys or 2 girls per team preferably. For the deadlift both partners will
Be lifting  at the same time on the bar right next to each other
Break up reps however you want with the expection of the deadlift where both will do all 25 reps  


*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