Monday, 20 May 2013


Monday, 20 May 2013



12 minutes to establish a 1RM Clean (squat) & Jerk (split)

For time:
20 T2B
20 Thrusters 135/95#
10 Push Jerks 135/95#
3 Rope Climbs

Note:  Substitute for 3 rope climbs is 10 pull-ups in the strictest form you can manage





Next Monday is Memorial Day.  It's time for us to honor the memory of Navy SEAL Lt. Michael Murphy by doing the workout "Murph".  Sessions will be held in the morning only on Memorial Day.  The modified schedule will be as follows: 8-9am, 9-10am, 10-11am and 11am-12pm.  The workout takes anywhere between 35 minutes and an hour.  We will have sign-ups during the week to reserve a spot in the session of your choice.

While we're on the topic, our thoughts and prayers are with the family of a young Navy SEAL, Jonathan Kaloust, from Massapequa who died in a training accident last week.  Kaloust, and those like him, volunteer for the harshest and most comprehensive selection and training process of any military unit anywhere.  They train under the most difficult circumstances in the most adverse environments so they can perform at the highest level during real world missions.  We are thankful for Jonathan Kaloust.  Kaloust was one of those special men that Richard Grenier described so well in this quote: "People sleep peacefully in their beds at night only because rough men stand ready to do violence on their behalf."

Jonathan kaloust


Famous Vegan Alex Jamieson Eating Meat After 12 Years

So this "famous Vegan" switched to eating "animal protein" after craving her friends hamburgers and salmon.  She has received death threats in response to her dietary change.  I'm not kidding.—George



We're hosting the CrossFit
Kettlebell Trainers Course, July13 & 14th 2013.  For more details
and registration check here.  It is rare for one of the CrossFit Specialty Courses
to be offered on Long Island.  It is rare for one of the top-tier
kettlebell coaches in the world to present on Long Island.  Take
advantage of the opportunity while you can!!


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