Quote of the Week 2-28-2022

“To live is the rarest thing in the world. Most people exist, that is all.”

NEWS

Welcome back friends!  We are almost in a new month, goodness how this year is flying by.  LOTS to be happy about in March…

In a partnership with NSYC and Miller Place School District, our gym will be distributing Covid test kits for free.  It is just crazy to me that you need to test for a million and one different reasons and each kit costs around $25.  Grab them on us at our front desk.  If any of you guys would like a bulk order please let me know and I will hook you up. 

Our Youth Fitness Program launches this month!  Please pass along our landing page to anyone who you think will be a good fit.  This program is going to be a complete monster- I am SO excited to get started!

We are in the second week of the CrossFit Open folks.  Be sure to have Friends and family come through for our Saturday (and most likely Friday night) WODs.  I can’t wait to see this week’s workout.

PROGRAMMING

Open week number 2.  Our Strength pieces will be moving toward 10 minute EMOMs with a focus on assistance work.  I specifically programmed Friday’s WOD as almost a filler- this way we can hit the Open WOD early if we wish.  Thursday is everyone’s favorite workout, “The Danny Tanner”.  What I find so funny is after over a dozen years and thousands of different workouts, this is the one I get asked about the most.  Come see why this Thursday.

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 Calf Raise

Metcon

AMRAP 20

30 Doubles

3 DB Power Cleans (50#/35#)

3 DB Front Squats

3 DB Push Jerks

30 Air Squats

Tuesday

Strength

EMOM 10

Even: 5 Chin-ups

Odd: 10 Barbell Shrugs

Metcon

3 Rounds

5 Bar MU

500m Row

Rest 3 Minutes

3 Rounds

10 Reverse Burpees

15 Pull-ups

Wednesday

Strength

EMOM 10

Even: 5 DB Strict Press

Odd: 10 DB Lateral Raise

Metcon

21-15-9

DB Push Press (50#/35#)

T2B

Rest 3 Minutes

9-15-21

DB Push Press

T2B

Thursday

Strength

EMOM 10

Even: 5 Deadlift

Odd: 10 Weighted Sit-ups

Metcon

“The Danny Tanner”

2 Mile Run

75 Cleans (95#/65#)

*Break up workload as needed*

Friday

Strength

EMOM 10

Even: 5 Floor Press

Odd: 10 Push-ups

Metcon

AMRAP 12

8 KBS

10 HSPU

12 Burpees

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