Thursday 7/28/2016

** New hours as of Aug 1st**
Weekdays: 5:45, 6:45, 8, 9:30, 12, 3:15, 5, 6, 7, 8
Weekends: 7:30, 8:45, 10 and 11:30

Warmup: 7 min cap


50, 40, 30, 20, 10 reps of:

  • DU’s
  • Sit ups

Skill: Take a few minutes to work on kipping ring dips.

BBW: Deadlifts – Work up to a heavy weight – then find a weight to use for the WOD. (You should be able to do at least 5 unbroken for the weight that you will use in the WOD. If your back rounds at all the weight is too heavy and you must lower it.)



20 min AMRAP

  • 200 meter run (stop sign and back)
  • 15 Ring Dips
  • 10 Deadlifts (275/190)


*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