Archive for December, 2011

Holiday Schedule

Saturday, December 31st, 2011

There will be no classes tomorrow New Years Day. Monday 01/02/12 there will be no 6 am. All other classes will be at their scheduled time. Have a happy and safe New Year!

Today’s Program

Saturday, December 31st, 2011

Max rounds in 15 minutes
10x Clapping push-ups
10x Ring pull-ups
Run 200 meters

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Today’s Program

Friday, December 30th, 2011

6 rounds
21x Box jumps (24/20 inch)
12x Wall-ball (20#/14#)

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Angela’s Birthday WOD!

Thursday, December 29th, 2011

Happy Birthday Angela! We love you!

For time
11x Pull-ups
28x Push-ups
11x Pull-ups
28x Squats
11x Pull-ups
28x Ball slams (20#/14#)
11x Pull-ups
28x Double unders
11x Pull-ups
28x Deadlifts (225#/155#)
11x Pull-ups
28x Split squats
11x Pull-ups
28x Burpees
11x Pull-ups
28x Knees to elbows
11x Pull-ups
28x V-ups

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CrossFit Games Classes..

Wednesday, December 28th, 2011

We will be adding a new class on Sundays at 10:00 am  for those interested in joining CF Games practice.  This advanced class will probably be designated to all skill practice, ex:  muscle ups, handstand push up kipping and the iron cross!  The games WODs will be posted weekly beginning in February.  We NEED to get to work people!!!   We may also add a Friday pm class for our games WOD practice.  For those of you interested, please contact our newest Coach, Joey A. and/or put your name on the sign up sheet on the board at “the box.”  Coach Joey has joined the CFM coaching team and will be assisting with us.  Welcome aboard Joe!

30 Day Nutritional Weight Loss Challenge begins 01/07/12 MUST PAY BY 01/01/12

Wednesday, December 28th, 2011

30 Day Nutritional Weight Loss Challenge begins 01/07/12  MUST BE SIGNED UP/PAID BY JANUARY 1ST 2012 in order for prize money to calculated!!! We train our asses off!  Let’s finally take performances to the next level.

Schedule is as follows:  01/07/12 Saturday 11:30am to 1:00 pm (weigh in, measurements, before photos & nutrition lecture, personal profile and distribution of books and recipes)

1/15/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!

01/22/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!

01/29/12 Sunday 9:00 am to 10:00 am will conclude our program with HIIT (High Intense Interval Training), final weigh in, measurements, after pictures and possible shirtless WODs.

CASH PRIZES will be based on the percentage of weight lost and prize money amount will be based on how many people enter contest.  Cash prize for #1 Male and #1 Female winner.  Second place male and female winner will receive one (1) free month of CrossFit and a T-shirt!

PLEASE JOIN US FOR THE POLAR BEAR JUMP in the ocean in Long Beach on Superbowl Sunday 2/5/12 around 12pm to show off our new HOT BODS!  Speedos and Thong Bikinis are welcome!

ENTRY FEE FOR CHALLENGE: $199 for non-members (includes $59 value of 3 class foundations program)

$179 for members

You can do anything for 30 days.  Questions? Classes will be lead by Coach Serious, assisted by Coach Cliff & Coach Audrey.  Sign up with  Audrey. or 516.608.9389 (The BOX)

10 rounds

Wednesday, December 28th, 2011

10-9-8-7-6-5-4-3-2-1x reps
Handstand push-ups

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Front Squat

Tuesday, December 27th, 2011

5 rounds
Rest as needed between rounds
Front squat 5-5-3-3-1x

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Today’s Program

Monday, December 26th, 2011

3 rounds
21x Sumo deadlift high pull (95#/65#)
15x Ring push-ups
Row 750m

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Merry Christmas

Sunday, December 25th, 2011

No class today, Merry Christmas!