Sunday 1/21/2018

 There are two damaged kettlebells in the store area and there a few damaged 10’s and 25’s.  I am asking everyone to never drop unloaded barbells, Kettlebells, Dumbells and drop any barbell that only has 10’s on them.  Please be … Continue reading

Posted in WOD |

Saturday, January 20, 2018

Saturday, January 20, 2018 Warm Up 10 MIN CAP DEATH BY PUSH UP STRENGTH WOD LYNE 5 Rounds Max body weight bench press Max pull ups in one attempt 18.ZERO 21-15-9 DB Snatch 50/30 Burpees over DB

Posted in WOD |

Friday, January 19, 2018

Friday, January 19, 2018 Strength THRUSTERS 10 x 3 @ 85% + 5 WOD 4 Rounds 25 Box Jumps 20 Pull Ups 10 Squat Snatch 95/65

Posted in WOD |

Thursday 1/18/2018

Warm up:  5 min Amrap 10 Air Squats 10 Push Ups 10 Good Mornings BBW:  Spend some time working on Cleans & STOH to prepare for the WOD “Bizzle Turns Dirty 30” FOR TIME 5 Rounds 1 Deadlift (385/255) 9 … Continue reading

Posted in WOD |

Wednesday 1/17/2018

Warm Up 5 Min AMRAP 50 Flutter Kicks 20 Russian Twist 50 Scissor Kicks 20 Wipers with Plate BBW: Back Squat 6×6 @ 70% + 5lbs WOD 100 DU 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Sit Ups 15 … Continue reading

Posted in WOD |

Tuesday 1/16/2018

Warm up:  3 rounds 5 Chest to Ring Swings 5 Ring Dips 10 Air Squats 10 Supermans BBW:  Take 15 mins to work up to a heavy Power Clean Open WOD 14.4 14 min AMRAP 60 Cal Row 50 T2B … Continue reading

Posted in WOD |

Monday 1/15/2018

*There will be no 5:30 am class for tomorrow, the rest of the day will be regular schedule* Warm up:  5 min Amrap 10 Air Squats 10 Strict Pull Ups 10 Reverse Crunchers 10 Push Ups BBW:  Every 90 secs … Continue reading

Posted in WOD |

Sunday 1/14/2018

Warm up:  8 min EMOM Min 1 – 10 Shuttle Runs Min 2 – 12 Burpees BBW:  OHS 6 x 6 @ 70% Team WOD Work in teams of two. Complete as many rounds as possible in 25 mins of: … Continue reading

Posted in WOD |

Saturday 1/13/2018

Warm up:  Coaches choice Strength:  EMOM 8 Min 1 – 10 Floor Wipers (135/95) Min 2 – 10 Step Ups w/ (50/35) ea. hand (24/20″) WOD 6 rounds for time: 10 Front Squats (185/130) 24 KB Swings (70/53) 14 Burpee … Continue reading

Posted in WOD |

Friday 1/12/2018

Stretch BBW:  Every 90 seconds for 10 rounds do 3 reps of Thrusters @ 85% WOD “Cindy Full of Grace” 3 cycles for time: 3 rounds of “Cindy” 10 Clean & Jerks (135/95)

Posted in WOD |


*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