CrossFit Suffolk/ Spartan Performance celebrates its 10-Year Anniversary this month!  We have the distinction of being the first CrossFit affiliate in Suffolk County, the only CrossFit in Suffolk to be in existence for 10 years and the second CrossFit on all of Long Island.

It’s been a great journey.

We had a lot of ideas but we never had a 10-year plan.  We never really considered what the future would hold.  Being a CrossFit affiliate has been wonderful!  We’ve made great friends and great experiences over the last decade.  We’ve come a long way since the Spring, Summer and Winter days of 2007 where we would CrossFit as best we could in a regular gym or our garage.

We’ve come a long way since 2008 when we would pack up all of our equipment into Lisa’s truck, unpack it at the indoor soccer facility we rented, worked out then packed the truck again to go home.

We’ve come a long way since 2009-2012 when we shared space with Chris and Alex Vamos in their Brazilian Jiujitsu/MMA gym.  We were fortunate to share the close friendship and working relationship we had, and still share,  with the Vamos brothers.

We’ve always maintained that the best thing about owning a CrossFit affiliate and coaching is watching the development of our people.  Being a part of someone’s development as a human being is a powerful and humbling experience.  When someone you’re training overcomes a weakness, mental or physical, a condition or just plain gets stronger it’s extremely rewarding.

We are blessed that our children, Troy, Melissa, and George,  grew up in the gym and got to train side by side with us or coach for us.

We are blessed that we have a solid core of people who have been with us since “the old gym”: Lauren, John M., Matt S., Dana, John H., Brad, Alisa, Jon B., Danny, Mike D., Steve L., Angelo. Steve F. and I’m sure I’m failing to mention some.  Forgive me for that.

We are blessed that we have one person who has been instrumental in our operation and has been with us since the indoor soccer field days of 2008: Janie!

We are grateful for the people who assist us on a daily or weekly basis: Lauren, Ben, Mike G., Katy, Andy, John M., Danny and Mike D.

We are grateful for all the people who have walked through the doors of CrossFit Suffolk, wherever it happened to be.  Some were with us for a considerable period of time and made an impact.   Some were with us for just a short time.  All were a part of this thing of ours and without you there would be no CrossFit Suffolk.

Spartans, work hard today like you do every day and tonight we celebrate not only for the holidays but for the fact that CrossFit Suffolk has made it 10 years.  For us, that means celebrating all of you!–George and Lisa

Workout of the Day
10 rounds for time of:
10 kettlebell swings 24/16 kg
10 burpees
10 pull-ups
10 V-Ups
NOTE: Scale to 5 rounds with the necessary modifications.
Post your scores to the Whiteboard.

The After-The Holidays Party is TONIGHT at 8 PM.  We can barely contain our excitement!!  The party will also serve as a celebration of CrossFit Suffolk’s 10TH YEAR ANNIVERSARY!   We hope to see you there!  


CROSSFIT STRIKING WORKSHOP  Sunday, February 11th.  8 AM- 5 PM       Of all the Specialty courses I’ve participated in this was one of my favorites!!  

The CrossFit Workshop: Striking is a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.

With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.

Image result for crossfit strikingImage result for crossfit strikingImage result for crossfit striking

11 Responses

  1. Even as a short timer it is easy to see why people feel welcome and want to stay. Congratulations to everyone who made it what it is today and best wishes for all the tomorrows yet to come

  2. JaneM

    Lisa & George, congratulation on 10 years. It has been an amazing journey filled with so many happy memories. I can still remember my first intro session. I walked in to see these two adorable and incredibly fit people. You welcomed me like we had been friends for life. I am so lucky to know you and to call you my friends.

    So yes I have been there from almost the very beginning. I was bitten by the CrossFit bug right from the start. I talked about it incessantly. I know I saw eye rolls as people thought “oh no, is she talking about that AGAIN!” I started in St. James where we would carry the equipment in and out each session. One rep max days meant carrying a LOT of weight in and out but it was a perfect way to end each workout. It was a bit different back then. We strictly followed the main site. I was so proud that I was typically the top female finisher each session. Oh yeah I was, most times, the only female that day. The standards have evolved and so many movements have been added. For example, a burpee was more like a squat thrust with a full range of motion push up and kipping wasn’t typically part of the standard movement.

    I have met so many amazing athletes over the years. I have seen people come in and say I will never get XXX movement. Then through guidance and cues from George & Lisa and perseverance they would get it. The sheer joy on their face was amazing.

    I am so happy to call CrossFit Suffolk my home and even luckier to call all of the Spartans my friends – my family.

    Love, Janie

    1. Spartan

      Thank you for the kind words Janie! Thank you for sharing your story and insights as well. It’s good to hear from an OG like you Janie.

Leave a Reply