Sunday 3/20/2016

Did anybody find a mens necklace in the gym. If you did please call the main line and let us know.

Warmup x 3

  • 500 m row
  • 1 min rest

BBW: Take 15 mins to work up to a Heavy Dumbbell Squat Snatch (You can use a dumbbell or kettlebell)




  • Min 1 – 1 Shuttle Run – 5 Hang Power Snatches (95/65)
  • Min 2 – 2 Shuttle Runs – 5 Hang Power Snatches (95/65)
  • Min 3 – 3 Shuttle Runs – 5 Hang Power Snatches (95/65) etc……

Shuttle Runs will be from rack to rack. Shorter people please try to do the Snatches under the racks.

When you are out you will 20 second L Sit holds until the last man is standing.

***5 Burpee penalty for dropping weights from overhead for each time dropped***


*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