Happy 4th of July

We will be running weekend hours on the 4th of July.  7:30, 8:45 and 10:00 am

Warmup:  Coaches Choice

Strength:  Back Squat 3 x 10 @ 55% + 10lbs


Team of 3

  • 300 DU’s
  • 90 Thrusters (95/65)
  • 400 M run (as a team)
  • 120 Pull Ups
  • 90 Box Jumps (24″/20″)
  • 1000 m row (1 rower)
  • 90 Power Cleans (95/65)
  • 90 Burpees

*One partner goes at a time.  You must do the run as a team*



*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