(631) 285-3434

Blog Week of 9-7-2020

Quote of the Week 9-7-2020

“Do something today that your future self will thank you for.”

NEWS

We are so happy to announce Yany “Rockets” as September’s Member of the Month!  She is the first one in like seven months and sure has earned it.  Yany is always kind, welcoming, and incredibly hard working.  Give Yany an extra “air pound” for us this month.

Thankfully we can begin adding classes back in.  This week we will host a 9am only for our yearly “Loredo” Labor Day Bash.  Moving forward there will be a normal 9am on Mondays.  The week after we will be changing our afternoon schedule doubling our class offerings- stay tuned.

PROGRAMMING

Week two of our new Strength work is in full swing.  Looking at 3s all week.  This is like THE week of squatting so prepare your legs for some punishment.  Focus on recovery, adequate rest and nutrition, and get ready to have another amazing week of fitness!

HERE WE GO!

Monday

Metcon

“Loredo”

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

Tuesday

Strength

Hang Clean

3-3-3-3-3

Metcon

3 Rounds

15 Burpees

1 Minute Plank

15 Pull-ups

30 Sit-ups

Wednesday 

Strength

Back Squat

3-3-3-3-3

Metcon

20-16-10

MBC

Single Arm Devils Press (50#/35#)

Jump Squats

Thursday 

Strength 

Push Press

3-3-3-3-3

Metcon

1000m Row

50 Push-ups

40 Push Press (75#/55#)

30 HSPU

20 Reverse Burpees

10 Bar MU

20 Minute Cap

Friday

Strength 

Squat Snatch

3-3-3-3-3

Metcon

10-9-8-7-6-5-4-3-2-1

T2B

KBS

10 Doubles After Each Round

Blog Week of 8-31-2020

Quote of the Week 8-31-2020

“Everybody comes to a point in their life when they want to quit.  It’s what you do at that moment that determines who you really are.”

NEWS

This upcoming week brings lots of great things; the new month of September, a new Strength periodization, my birthday (Friday hooray!), and the reimagining and implementation of what the gym will look like in the upcoming months.  Our request for inspection has been submitted to the Department of Health as well as our Reopening Compliance forms.  We have crafted a comprehensive Safety Plan that will be made available to all next week.  Myself and our Board of Directors are 100% confident that we can reopen SAFELY.

That being said there are some hard truths we must discuss.  While I understand the gyms that opened before they were allowed to, and that people need to feed their families, I remain hesitant to agree with their decision to do so.  For me, this is a clear example of putting the health of the bank account in front of the health of the Members.  Since day one I choose to be different.  For those of you that have stuck by us during this I am forever grateful.  I know that there were so many other choices, so many gyms you could have gone to, plenty of people doing indoor workouts when we choose not to.  You stood by the ideals.  You are my validation- proof that if you do the right thing, if you put Members first, then success MUST follow.  Thank you all!

In September we will be gradually getting back to our normal class schedule.  Keep in mind most of our classes will be held outside unless the weather does not permit this.  If it is awful out we will use the indoors, adhere to all social distancing protocols, sanitize everything, and MASKS WILL BE WORN AT ALL TIMES.  Our Coaches have been educated on how to run an amazing class while being incredibly safe.

If you are missing lifting at your preferred time you absolutely should book a Personal Training session with myself or one of our Coaches.  We will be offering them in small groups of up to five people.  In an effort to deliver value I find it imperative to ask the question- “what do my clients really need MOST now”.  Ask that of yourself.  What do you need most right now?  Nutrition advice?  Personal Training?  The social aspect of fun group classes?  As we head back into some sort of normalcy make sure you are getting exactly what you need to live your greatest life in a body you love.  

PROGRAMMING

New Strength periodization let’s go!  Back Squat, Hang Clean, Push Press and Squat Snatch along with a killer core circuit will be your bread and butter for the next three weeks.  Let’s focus hard on technique and move some big weights.  You also will notice I programmed Thrusters twice this week…sorry.  

HERE WE GO!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

3 Rounds

20 Thrusters (95#/65#)

20 T2B

20/15 Cal Row

Tuesday

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 20

5 Pull-ups

10 Hang Cleans (95#/65)

5 Burpees

10 KBS

Wednesday 

Strength

Push Press

5-5-5-5-5

Metcon

Ascending Ladder

2 HSPU

2 Jerks (95#/65#)

100m Run

4 HSPU

4 Jerks 

100m Run

6 HSPU

6 Jerks

100m Run…

14 Minute Cap

Thursday

Strength

Squat Snatch

5-5-5-5-5

Metcon

“It’s Going Down”

21-18-15-12

Hang Squat Snatch (95#/65#)

Thrusters

After Each Set 30 Doubles

Friday

Strength

Core Circuit

Metcon

30 Single Arm Devils Press (50#/35#)

30 Weighted Sit-ups

30 Reverse Burpees

30 KTE

30 Renegade Rows

Blog Week of 8-24-2020

Quote of the Week 8-24-2020

“That which we persist in doing becomes easier, not that the task itself becomes easier, but that our ability to perform it has improved.”

NEWS

Governor Cuomo issued a statement last week about the reopening of gyms.  Without venting too much, let’s just say the guidelines were less than clear.  Until we know more, and until the County Health Department issues inspections, our Board has decided we should stick with what we are doing for now.  That means AMAZING outdoor classes on our new outdoor rig, masks, and distancing.  I opened our doors to be the beacon of health, not a place where people get sick.  Until we know with confidence what we are doing is safe and sustainable indoors, outdoors will be where you should expect to train.  That being said, on rain days classes will still be held, indoors, socially distanced, and unfortunately, masks must be worn at all times.  This will be self selecting- if you do not feel comfortable training indoors or with a mask on please do not come to class on rainy days.  We will also be taking attendance again, even outdoors, so be sure your Zen Planner profile is all up to date.

PROGRAMMING

Welcome to our deload week in our latest Strength periodization.  All movements will be complemented with some assistance exercises and will be performed as EMOM 10s.  Our Metcons are BANGERS!  If I am being honest I was in a bad mood when I wrote them but that isn’t the reason they are rough- this is our deload week and it is the perfect time to really test our engines.  Get ready, tell your friends, bring your family, because this is going to be a challenging and FUN week!

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 Calf Raise

Metcon

AMRAP 20

30 Doubles

3 Power Cleans (135#/95#)

3 Front Squats

3 Push Jerks

30 Air Squats

Tuesday

Strength

EMOM 10

Even: 5 Strict Pull-ups

Odd: 5 DB Row

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 Strict Press

Odd: 5 High Pull

Metcon

21-15-9

Push Press (95#/65#)

T2B

Rest 3 Minutes

9-15-21

Push Press

T2B

Thursday

Strength

EMOM 10

Even: 5 Deadlift

Odd: 5 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 PressOdd: 10 Push-ups 

Metcon

AMRAP 12

8 KBS

10 HSPU

12 Burpees

Blog Week of 8-17-2020

Quote of the Week 8-17-2020

“Strength doesn’t come from what you can do.  It comes from overcoming the things you once thought you couldn’t.”

NEWS

Lots of new faces at the gym guys!  I guess we are onto something with these killer outdoor workouts.  Thank you all for being so welcoming and inviting.  In a time when everyone is so divided and frustrated I am SO happy that we can give you guys one hour a day free from that.  Our goal has always been to be the best hour of your day- this week please share why this is the case for you, and tell us some more great things you would like to see.  

PROGRAMMING

Welcome to our first heavy singles week of our new Strength cycle.  Please have some numbers ready to go when you get to class all week so we can rock and roll on these movements.  Our Metcons are really challenging, which is very much on purpose.  It’s time to push ourselves and see the fruits of all our hard work this month.  Let’s prove how we can thrive during a global pandemic- if we can do it now, there’s NOTHING that can stop us!

LET’S GET AFTER IT!

Monday

Strength 

Strict Press

6-6-3-3-1-1

Metcon

10-9-8-7-6-5-4-3-2-1

DB Push Press (50#/35#)

Devils Press

Tuesday

Strength

Power Clean

6-6-3-3-1-1

Metcon

800m Run

30 T2B

20 Power Cleans (95#/65#)

400m Run

15 T2B

10 Power Cleans

Wednesday 

Strength

Floor Press

6-6-3-3-1-1

Metcon

Buy In: 200m Barbell Farmers Walk (95#/65#)

50 Doubles

40 Push-ups

30 V-ups

20 Burpees

10 Floor Wipers

Cash Out: 200m Barbell Farmers Walk

Thursday

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

AMRAP 20

5 Pull-ups 

10 Deadlifts (135#/95#)

15 KBS

20 Sit-ups

1 Bar MU

Friday

Strength

Front Squat

6-6-3-3-1-1

Metcon

21-15-9-15-21

Thrusters (45#/35#)

Cal Row

Blog Week of 8-10-2020

Quote of the Week 8-10-2020

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

NEWS

I feel we have hit our groove again.  Classes are banging, the Programming is FUN, and we are all doing this dance in a safe and effective way.  I am so proud we were able to adapt and overcome.  This shows just how resilient our Community is- thank you guys for the party!

PROGRAMMING

This week we continue our new periodization for our basic barbell movements.  I have done my best to read the crowd and Bench Press will be replaced with Floor Presses from here on out.  We have really cranked up the dial on our Metcons this week adding in longer duration workouts and some technical movements.  Scaling is STILL THE NORM not the exception here so be sure to chat with your Coaches about your individual game plan.  Your scaling options do not need to be just for injury or fitness level either- they should be scaled to your individual level of comfort as far as social distancing goes.  Don’t feel comfortable using a bar yet?  Perfectly fine- we got you covered.  Let’s all dig in deep and really enjoy this week.

HERE WE GO!

Monday

Strength

Front Squat

3-3-3-3-3

Metcon

30 Squat Cleans (95#/65#)

30 Straight Leg Sit-ups

30 Thrusters

30 Reverse Crunches

30 Front Rack Lunges

Break up workload as desired 

Tuesday

Strength

Floor Press

3-3-3-3-3

Metcon

AMRAP 12

24 Doubles

6 Push Press

6 Push-ups

6 Burpees Over Bar

Wednesday 

Strength

Pendlay Row

3-3-3-3-3

Metcon

1000m Row

Then AMRAP

14 Alt DB Snatch

10 Single Arm Devils Press

6 Strict Pull-ups

18 Minute Cap

Thursday

Strength 

Power Clean

3-3-3-3-3

Metcon

Buy in: 50 Air Squats

400m Run

20 Deadlifts (135#/95#)

400m Run

15 Power Cleans

400m Run

10 Power Snatches

400m Run

Cash Out: 50 Walking Lunges

Friday

Strength

Strict Press

3-3-3-3-3

Metcon

FGB Style

3 Rounds

Minute 1: Push Jerk (95#/65#)

Minute 2: KBS

Minute 3: T2B

Minute 4: KB SDHP

Minute 5: Reverse Burpees

Minute 6: Rest

Blog Week of 8-3-2020

Quote of the Week 8-3-2020

“Work is doing it.  Discipline is doing it every day.  Diligence is doing it well every day.”

NEWS

Welcome to August friends!  I want to spend this week’s blog post reiterating how important our sanitation and health protocols are.  I opened our place to improve the health of as many people as possible, and spreading germs simply does not mesh with that strategy.  My Board and Staff refuse to be anything less than the industry leader in this matter.  So let’s walk through the steps we are taking…

Before class starts ask yourself- have I been in contact with anyone who seemed sick?  Do I feel sick?  Do I have a fever?  If the answers to any of these questions are yes- PLEASE stay home.

When you arrive please use the hand sanitizer we have provided.  You will receive your cleaned equipment one by one from your Coach outside our gym doors.  Please bring it to your designated, outside mat area and await the official start of instruction.  

During your workout please practice social distancing.  It is very easy to stay six feet apart in our large outdoor area, let’s all take advantage of this.  If there is any bar work like pull-ups or T2B on our outdoor rig, it is IMPERATIVE that you wipe down your bar after your set.  This will add to your time which I understand isn’t ideal but neither is breathing through a ventilator. 

At the end of your workout return your equipment, one by one, wiping it down with our disinfecting wipes or the towels we have provided.  Your Coach will take all equipment inside with them.  Give a look over your workout area and make sure everything is tidy.   

Please think about the greater good when lifting with us.  We have some athletes who are immunocompromised or go home to family with medical conditions.  It is so important that we go above and beyond with these protocols and lead the way in our field.  So far everyone has been amazing with this and I am very proud to be a part of such a caring group.    

PROGRAMMING

To kick off August right we are beginning an official lifting cycle this week.  Expect to see barbell work programmed daily- Bench Press, Power Cleans, Front Squats, Strict Press, and Pendlay Rows will be the tools we are using for the next three weeks.  This week will be fives, next week threes, then finally a big PR week.  Welcome back folks!  In order to properly facilitate this strength cycle we will be focused on short duration but very intense metcons this week.  Get ready to sprint.     

TIME TO GO TO WORK!

Monday

Strength

Bench Press

5-5-5-5-5

Metcon

AMRAP 12

10 KTE

8 Push-ups

6 Hang Snatch (95#/65#)

100m Run

Tuesday

Strength

Power Clean

5-5-5-5-5

Metcon

21-15-9

Snatch Grip Deadlifts (135#/95#)

Pull-ups

Wednesday 

Strength 

Front Squat

5-5-5-5-5

Metcon

7 Rounds

7 Thrusters (45#/35#)

14 Doubles

7 T2B

Thursday

Strength

Strict Press

5-5-5-5-5

Metcon

3 Rounds 

400m Run

21 KBS

12 Push Press (95#/65#)

Friday

Strength

Pendlay Row

5-5-5-5-5

Metcon

Buy in: 50 Sit-ups

21 Calorie Row

15 Burpees Over Bar

9 Clean & Jerk (135#/95#)

15 Burpees Over Bar

21 Calorie Row

Cash Out: 50 Sit-ups

Blog Week of 7-27-2020

Quote of the Week 7-27-2020

“We all have ability.  The difference is how we use it.”

NEWS

My WORD do I have some great news for you all this week!  First and foremost, I want to say that I am a huge believer in walking your talk and putting your money where your mouth is.  I spout off all the time about how I believe we are the best gym around and my acquisition strategy has always been putting members first.  Well I am happy to announce that we got a chance to prove this yet again- starting Monday you may notice a new addition to our space.  Over the weekend HomeRun Tim, Paint Chips Zach, and I installed 30 feet of new, beautiful, outdoor rig!  Pull-ups?  Back Squats?  T2B?  Yes, Yes, YES!  In our continued efforts to provide you guys with the most amazing experience possible we will be utilizing the rig all week.  

We will also be running a “Bring A Friend” campaign for next week and all of August.  With gyms closed down across the state still, I feel it is important to give as many people as possible an opportunity to come see what makes us so special.  All next week drop-in fees are on me!  Bring your friends, your family, anyone that you know will love what we do here. 

PROGRAMMING

Like I said, we will be using our new outdoor rig in a BIG way this week.  All our Strength work will be EMOMs, mostly with a pause scheme.  Get ready for gymnastics moves like pull-ups and T2B.  Please bring those towels we handed out daily so we are able to continue practicing our sanitation protocols and get fit in a safe environment.  

HERE WE GO! 

Monday

Strength

EMOM 6

5 DB Pause Front Squats

Metcon

4 Rounds

400m Run

15 DB Thrusters

10 T2B

Tuesday

Strength

EMOM 6

5 DB Pause Row

Metcon

22-16-10

Reverse Burpees

Pull-ups

Renegade Rows

Wednesday 

Strength

EMOM 6

5 DB Pause Strict Press

Metcon

AMRAP 12

30 Doubles

10 Alt DB C&J

5 DB Sit-ups

Thursday

Strength

EMOM 6

5 DB Pause Good Morning

Metcon

1000m Row

50 Front Rack DB Lunges

30 Alt Single Arm Clusters

15 Single Arm Devils Press

Friday

Strength

EMOM 6

6 Alt DB Snatch

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Blog Week of 7-20-2020

Quote of the Week 7-20-2020

“Practice like you’ve never won.  Play like you’ve never lost.”

NEWS

Another fun week of outdoor classes is ahead of us.  You guys get the drill by now with the social distancing, masks, and sanitation protocols.  I can honestly say I thought it was going to be much more cumbersome than it has been- frankly the classes are just fun as ever.  

With big box gyms closed still, we thought these next few weeks would be an excellent time to offer you guys to bring a friend for free.  This is a perfect opportunity for anyone who has been hesitant to try us out to give us a shot.  I am sure people are itching to lift so let’s use these next few weeks to show off how we are doing that in a safe and productive way.  Lots more on this topic in next week’s blog.

We will be running a 6 pm daily on weekdays, a 9 am Tuesday and Thursday, and our full Saturday schedule of 9 am Strongman, 10 am CrossFit mash this week.

PROGRAMMING

Last week we focused on increasing volume, especially on the lower back, glutes, and core.  This week we will start back under the barbell hard.  This acclimation process is strenuous yet necessary, and hopefully we have made it fun.  All this week we will be hitting barbell work for our Strength sessions framed with two reps of a moderate load in the every minute on the minute modality.  These lifts, especially the olympic ones, are meant to increase your explosivity and just get you guys moving some bars around again.  I am excited for our Metcons especially Thursdays chipper.

LET’S GET AFTER IT!

Monday

Strength

EMOM 8

2 Squat Cleans

Metcon

21-15-9

Thrusters (95#/65#)

Burpees Over Bar

Tuesday

Strength 

EMOM 8

2 Pendlay Row

Metcon

4 Rounds

20 Doubles

10 Renegade Rows

20 Doubles

10 TGU Starts

Wednesday 

Strength

EMOM 8

2 Push Jerks

Metcon

10 Rounds

100m Run

2 Push Jerk

4 Push-ups

Thursday

Strength 

EMOM 8

2 Power Snatch

Metcon

60 Pistols

50 Sit-ups

40 Lunges

30 Deadlift

20 Reverse Burpees

10 Power Snatch

Friday

Strength

EMOM 8

2 Hang Cleans

Metcon

AMRAP 20

20/16 Calorie Row

10 Alt DB Hang Clean

10 Single Arm Devils Press

50m Right Arm DB Farmers Walk

50m Left Arm DB Farmers Walk

Blog Week of 7-13-2020

Quote of the Week 7-13-2020

“The comeback is always stronger than the setback.”

NEWS

I am feeling REALLY good to be back.  It is amazing how much I missed Coaching you guys in person.  We will be adding some classes this week as well!  I have listed to you all and every afternoon we will hold a 6 pm (no reason for everyone to have to rush to class) and on Tuesday and Thursday we will have our old 9 am back.  The schedule will only expand from here.  Big things ahead.  

PROGRAMMING


Time to get crazy.  I have bumped up the volume and therefore the intensity on this week’s Metcons.  We are starting to settle back into some elite level conditioning work.  It is important to look at these past few and next few weeks as almost a college course.  We are building on each previous week.  The best athletes will take all the lessons learned from last week’s strength work and apply them fully moving forward.  Please have some questions ready for us! 

LET’S GET BUSY FOLKS!

Monday

Strength

DB Lunges

10-10-10

Metcon

20-14-8-14-20

Reverse Lunge Alt DB Cleans

DB Sit-ups

DB Squat Cleans

Tuesday

Strength

DB Strict Press

10-10-10

Metcon

6 Rounds

100m Run

8 Right Arm Hang C&J

8 Right Arm OHS

8 Left Arm Hang C&J

8 Left Arm OHS

Wednesday 

Strength

DB Row

10-10-10

Metcon

AMRAP 15

15 V-ups

10 Alt DB Snatch

25 Doubles

Thursday

Strength

DB Good Morning

10-10-10

Metcon

1000m Row

50 Thrusters (45#/35#)

30 Single Arm Devils Press

Friday

Strength

Snatch Balance

Skill Work

Metcon

5 Rounds

3 Power Snatch

3 OHS

1 Squat Snatch

7 Burpees Over Bar

Blog Week of 7-6-2020

Quote of the Week 7-6-2020

“You can’t climb the ladder of success with your hands in your pockets.”

NEWS

I am SO happy to see you guys in person again.  We will continue our outdoor training this week and listening to all your feedback we will be holding a 5:30 pm class daily.  We will also have Strongman Saturday at 9 am and our big old “Monster Mash” at 10 am.  Feels good to be back.  

PROGRAMMING

Last week we went DEEP into skill work- this week will be no different.  Expect a lot of Coaching but with slightly heavier weights during our Strength.  Our metcons are absolute bangers.  The goal is to gradually build your volume back up so we can really get serious when we are allowed back in the building.  

LET’S GO TO WORK!

Monday

Strength 

DB Strict Press

10-10-10

Metcon

5 Rounds

200m Run

20 KBS

10 Alt KB C&J

Tuesday

Strength

Front Squat

10-10-10

Metcon

AMRAP 15

30 Doubles

15 Thrusters (65#/95#)

10 Burpees

Wednesday 

Strength 

DB Row

10-10-10

Metcon

50-40-30-20-10

Mountain Climbers

Sit-ups

2 Squat Snatch (135#/95#) 

after each round

Thursday 

Strength 

Deadlift

10-10-10

Metcon

10 Rounds

100m Sprint

1 Power Clean (95#/65#)

2 Front Squat

4 Front Rack Walking Lunges

Friday

Strength 

DB Lateral Raise

10-10-10

Metcon

AMRAP 12

8 Devils Press

10 MBC

12 Push-ups