Pat L., along with his personal security team, survived the Zombie Race last week. Pat Lynch
















Brian and Jamie’s little boy spends a lot of time at CrossFit Suffolk and it paid off for him at the Survival Race last week! brandon costello


















The Muscle-Up Progressions seminar presented by Jon B. is confirmed for this Saturday at 1pm.  There are still a few openings left.  Let us know.


NEW Sunday hours.  Sessions will be at 9-10am and 10-11am!!!!  Be advised.


Melissa D. is looking for another female competitor to compete at the WODFest In The Wild in August.  The competition will be held in Port Jervis, NY.  From the WODFest website:Forget anything you’ve ever seen at a Functional Fitness Competition, and brace yourself for our second annual Wodfest in the Wild event. We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills. This is your chance to be labeled as one of the Tri-State Fittest Athletes!  Located on 500 acres of rugged, mountainous terrain, we challenge you to the most unique and intense WODs you’ve ever seen. Are you ready to get into that BEAST MODE that you know your capable of?  Wodfest in the Wild is hosted by Team USA Sports Camp, an olympic training facility in Port Jervis, NY only 70-miles from NYC. With the capacity to hold the largest amount of athletes at one sigle event on the east coast and hundreds of spectators to cheer you on, we urge you to come competed as an individual or bring a team of athletes to compete. We welcome you to bring all of your friends and family to enjoy an awesome event and be sure to check out the beautiful grounds as spectators, Free Of Charge! Aside from the gut-wrenching competition, the grounds feature the following for both spectators and competitors:

On-Site Lodging
Gourmet Food and Beverage Available for Purchase Paleo Options Available
Ropes Course in the Trees
Zip Line Down the Mountain into the Lake
Boating in the Beautiful Lakes
2 Swimming Pools

WHY CROSSFIT IS GREAT FOR YOUR LIFEHere are some ways I have consciously turned my CrossFit workout in a “two-fer,” helping both my body AND my life. Even if you don’t do CrossFit, you can easily integrate these ideas into your workout of choice.”–Samantha Sutton, Mind Body Green


ELBOW PAIN: WHAT YOU NEED TO KNOW  Even if there is no significant injury found when you get evaluated, there may be other factors contributing to your elbow issues.  For example, up to 70% of elbow pain patients also report pain and dysfunction in their cervical and thoracic spines.  Elbow tendinopathies have also been linked to weakness in the middle and lower trapezius, along with scapular dysfunction.  So the problem with your elbow could actually be a result of issues with your neck and back! —Brandon Morison, Eat Big, Lift Big    


Workout of the Day

Push Press Find your 1 rep max.


8 minute AMRAP:

7 Push Press w/70% 1 RM

12 box jumps 20/24″

Rest 8 minutes

5 minute AMRAP:

5 dumbbell push jerk 40/30#, left arm

1 DB overhead squat, left arm

5 dumbbell push jerk, 40/30#, right arm

1 DB overhead squat, right arm

Post your scores to the Whiteboard.

2 Responses

  1. lisa

    Pat L:

    Congrats on completing your race! You have to be one of the luckiest men alive to be surrounded by sooo many beautiful girls! 🙂 You’re going to be the envy of all the men at the gym! LOL


    That’s a great Picture!!!! LMAO ….whoever thought of that is a genious!!! @ove him..he sooo adorable!

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