John M. with a  285lb. Clean & Jerk



Our very own Stephen L. has joined the Tour de Force and will be one of the participants to ride a bike from the Pentagon to Ground Zero in NYC. 

“The Tour de Force incorporated in early 2003 and made it our mission to raise funds for the families of Police Officers killed in the line of duty while remembering the victims of 9/11. In 2008 501(c)3 status was gained from the IRS. Today our mission remains the same and we have grown to three hundred participants and forty support team members. Together, we have raised more than $2.5 Million for families of Police Officers killed in the line of duty, nationwide. Our participants and volunteer support team, along with friends and family, have bonded together to raise funds for a cause we all feel strongly about and all believe is a wonderful and very worthwhile endeavor. It is the belief in our mission that brings so many participants back year after year.

Mission Statement

The Tour de Force’s dual mission is to honor the victims of 9/11 by keeping their memory alive through cycling events and to raise funds, to benefit the families of police officers, who were killed in the line of duty, each year, nationwide, making the ultimate sacrifice!”—Tour de Force 2014 website

Stephen needs donations to help raise funds for the families of police officers killed in the line of duty.  You can click HERE to learn more and to donate!

Stephen L.




There are 6 days until the start of the 2014 CrossFit Games Open.  The workouts will be done in our gym.  Register HERE to participate!


The AFTER-THE-HOLIDAYS-POST-VALENTINE’S DAY-RESCHEDULED-DUE-TO-SNOW PARTY IS JUST 1 DAY AWAY!  Festivities start at 8pm!  Bring a little something to eat or drink–or don’t, and be prepared to have a good time!


The MAX EFFORT PHYSICAL THERAPY production, FIT CHICK, is also 1 day away!  FIT CHICK will be presented by Dr. Jon Belmonte.  The seminar is about moving better,  being a better functioning athlete or crossfitter and the issues that are common amongst women.  Knowledge and enlightenment starts at 2pm!  Spots are still available, fee is $25.00, contact us to reserve yours!




Plants complement meat. They make meat taste better, make it healthier by preventing the formation of carcinogens during cooking when you incorporate them into marinades, and reduce the impact of those harmful compounds when you consume them alongside. Cruciferous vegetables are a classic example; that broccoli you’re eating with your steak contains phytonutrients that reduce the potential mutagenicity (cancer-causing properties) of heterocyclic amines in well-done meat.

Vegetables also compliment meat. They notice when meat has had its hair and nails done, or when it’s lost weight. I can’t tell you how many times I’ve heard kale say the words, “Have you been working out?” to a lamb shank. Even if they’re not always totally sincere, they obviously care about making meat feel good about itself. That’s awesome. Harmony on your plate is always good.“—Mark Sisson, Mark’s Daily Apple

I’m also gonna talk about something you’ll rarely ever hear discussed in the popular self-help circles—in fact, most of the gurus who teach the whole “attaining your goals”-type stuff aren’t even aware that this exists, and the ones who do treat it as taboo.

They’d rather just focus on the sugar-coating and stay away from the raw truth.

Now, don’t get me wrong, I like what many of the gurus have to say. But there’s a shadow side to goal-setting and going after dreams that hardly anyone ever talks about.“—Chris McCombs


Workout of the Day
12 minutes to establish a 1RM Hang Snatch (just above the knee)

5 rounds of:

1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest

Post your scores to the Whiteboard.

6 Responses

  1. lisa

    john M..

    congrats! you are the definiation of BEAST! 😛 seriously ..thats an awesome achieievement and YOU work very hard at it…those PR’s dont come easy so kudos!

    keep motivating us all….

  2. Kelly r

    Awesome John! That’s some weight! Oh boy!
    Stephen L – kudos to you! We all have our own 911 stories & we can all relate – good luck !!!

  3. Bevin

    John M, that’s awesome! Congratulations!!
    Stephen L., I have a friend who does that ride every year and he truly loves it. Good luck!!

    I really liked the article ‘5 WORDS THAT WILL GET YOU ANYTHING YOU WANT–OR EVEN SOMETHING BETTER’. So much I just made it a favorite on my computer. Thank you for posting it!!

  4. Steve L

    Thanks George for the shout out. Thank you Kelly for the donation! I greatly appreciate any donation you guys can drum up for this great cause. Plus I do not want it to result in strong armed robberies in the parking lot to get the money. Even though it would be enjoyable lol. Thanks again everyone

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