Amie hung around Lake Ronkonkoma a bit longer than the rest of us on Saturday after the Run Around The Lake and look who she got to meet!  That’s right!  Posing for a photo with Amie is movie star, Taylor Kitsch!  Taylor played Lt. Michael Murphy in the movie Lone Survivor.  The Run Around The Lake is done in honor of “Murph”.  Kitsch ran the race amongst us and, to his credit, kept a low profile until long after the race was over.  No doubt Taylor was starstruck when he met Amie.  YEAH AMIE!





What made you want to coach CrossFit?

We get asked every so often and it’s a standard question when applying for CrossFit affiliation.

Most people who ask will follow up with their own answer instead of waiting for a response.  They’ll say something to effect that, “you wanted to get paid to workout, right?

While having your own gym and “getting paid to workout” isn’t anything to complain about it’s hardly the reason we made the decision to become a CrossFit coach and affiliate owner. 

Lisa and I had the good fortune of serving the New York City community as police officers and detectives during our careers.  Being of service has its appeal and when my career in law enforcement was over I knew I wanted to be in a position to help people, but I also knew I wanted the opportunity to direct my own way as opposed to working for someone else.  I still wanted to help out, but I wanted to be my own boss.  I knew Lisa felt he same way.

I also had the good fortune, early in my NYPD career, to find a local defensive tactics school that I enrolled in as a trainee.  After a few months my passion for the martial arts/police defensive tactics was in full swing and I stayed at the school to help teach.  Before I had my own family I was at the school 4-5 days a week, sometimes more, for at least an hour or two per day.  On my days off I would often be there all day long.  I went from helping out to running my own classes.  This lead to me presenting seminars at Law Enforcement conferences throughout North America.  This lead to me meeting the top defensive tactics people the world over.  It lead to me getting published as well.  I enjoyed learning and I enjoyed the company of some of the greatest people I know.   What I enjoyed mostly though was the sincere appreciation of other human beings who expressed how what we had taught them made an impact in their lives.  It’s an awesome and humbling experience that I wish for all my friends to experience.  I was affiliated with that training facility, in one capacity or another, for nearly 20 years.

I knew once I was done with public service that I wanted to remain in a training capacity.  I always thought it would be as a full-time defensive tactics trainer, but fate would lead me to another passion.  You guessed it–CrossFit!  Lisa was always into strength and conditioning, but didn’t share my passion for defensive tactics.  CrossFit is something that we are both passionate about.  The idea of helping people become stronger not only physically, but mentally as well, is rewarding beyond words.  When a person that you are training expresses how their life has improved because of what they learned from you, even in some small way, it is one of the best feelings we can experience.  There were times, as a cop, someone would sarcastically ask if I thought I was saving the world.  My answer was always, “No, but hopefully I’m making a difference to somebody.”  As CrossFit coaches I know, for certain, that Lisa, Greg, John M., Lauren, Melissa and me are making a difference. 

That, my friends, is why I’m a CrossFit coach.—George


ANNOUNCEMENT: FOR JULY AND AUGUST ONLYCoach Lauren will run sessions on WEDNESDAY MORNING: 9:30-10:30am and 10:30-11:30am.  Be advised!  New sessions start tomorrow, July 2nd.

OTHER SCHEDULE CHANGES:  There will be no sessions at all on Friday, July4th so we can celebrate our Independence and contemplate the freedom we are losing.  

JULY 12 & 13 THERE WILL BE NO SESSIONS. (Not this coming weekend, but the one a week AFTER the 4th of July weekend.)  Please read what it says and not what you think it says.  Thank you!


Workout of the Day
1X5@40% 1RM
1X5@50% 1RM
1X5@60% 1RM
Note:  The percentages are not a typo.  This is a deload week for the strength portion of the workouts.  Follow the instructions.  Do not deviate.  Remember, the only thing that can stop this programming from working is your better program.  Continue to use 90% of your 1 rep max as your 1 rep max.  DO NOT DO MORE THAN 5 REPS ON THE LAST SET.–George
10 minute AMRAP of:
5 Clean & Jerk, 65% 1RM
5 Toes To Bar
15 Burpees

Post your scores to the Whiteboard.

12 Responses

  1. Kelly R

    George, Lisa, Lauren, Greg , Melissa & John-
    By far your best read yet! You guys make it so easy to want to train. I realize we only answer to ourselves but your encouragement pushes me to make you proud. Like a child working hard & their parents saying ” good job ”

    Mothers Teresa said ” if you want to bring happiness to the whole world, go home and love your family ”
    I think you may be saving the world in more ways then you realize :))
    Thank you!

  2. Amie

    lol! You’re funny George thanks :). Alsinkikevthe article about coaching and you are all making a difference and are all great coaches!!

  3. Michael C

    July4th so we can celebrate our Independence and contemplate the freedom we are losing. —strong words George 🙂

  4. Brian Costello

    I can’t believe how much I’ve changed over the course of the last 15 months and I owe it all to Crossfit Suffolk and it’s coaches. I’ve had some minor setbacks due to injury but you guys keep me moving foward. I have and will always recommend Crossfit Suffolk to friends and family.

  5. Barbara


    Last night I had a dream about you guys at Crossfit…..that with your texts and then your post this morning was everything I LOVE about you guys!!!! So I did it…….I walked right in this morning and it was like I never left( well minus the soreness I will have and the sad shape my lung are in). It was soooo nice to everyone and NOTHING has changed. So my advice for everyone. DONT FALL OFF THE CROSSFIT WAGON!!!! Especially at our box because we have the most amazing, thoughtful and caring coaches ever!!! I could kick myself for disappearing but am going to focus on the comeback!:-)

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