Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

then rest 6 minutes before beginning:


7 rounds of:


7 pull-ups


7 wall ball


7 push jerk 75/50#








Coming Soon!!: Melissa B. is a Licensed Massage Therapist and she’ll be working in the gym !  If you’ve ever been to a massage therapist you understand how amazing it feels to get a massage and how well it helps speed up your recovery.  Imagine working out then getting a massage!  Now you’ll have that opportunity. Perhaps even better, a massage on your rest day!  Just in case you need further convincing check this out:


“The deep-tissue massage increased the size and number of new mitochondria more than exercising without massage. Increasing mitochondria can improve endurance performance by increasing the rate that muscles can utilize oxygen. “—Elizabeth Quinn, Does Sports Massage Improve Performance or Recovery




“The pressure of massage may also improve blood flow during the massage and increase muscle temperature. Massage reduces heart rate, blood pressure and cortisol levels. Most people report a feeling of pure relaxation, reduced anxiety, and improved mood as a result. Athletes may indeed find an edge in these psychological benefits.“—Elizabeth Quinn, Does Sports Massage Improve Performance or Recovery


A 2010 study in the journal of Strength and Conditioning Research found that even a 30-second massage improved hip-flexor range of motion. Another study conducted by Margaret Jones, Ph.D. of the American College of Sports Medicine, demonstrated a notable trend toward decreased muscle soreness in the athletes who received massage either before or after exercise.—-Massage Envy


Contact us if you’re interested or contact Melissa directly at 516-779-2309 




Dan S. has announced that he now has a Paleo Menu at his eatery, Supreme Blends   Not only are the meals healthy…they are delicious.  The best part of Dan’s new project is he delivers to your home or office.  Click here for further info.









Meal Frequency         “Eating throughout the day causes our pancreas to become exhausted and our liver to become lazy.  We need to create a balance of work and rest between the two.  Not releasing stored glucose from the liver is bad news, especially if we are inactive.  If those liver stores are full, the carbohydrates will be converted to triglycerides and sent to storage.  If you feel fatigued and moody every 2-3 hours if you do not eat, then this is a sign of insulin resistance.  Your energy and mood are being driven by blood sugar swings.  Your pancreas is constantly releasing insulin, and any leftover insulin in the blood will spike hunger and dip energy.  Remember high insulin equals high leptin.  The snack may alleviate the symptoms temporarily, but done over the long haul it will lead to insulin and leptin resistance.“—Kevin Cann for Robb

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