Workout of the Day

Sunday, May 31, 2009

Rest Day    

"Ring Dip Rage and Rip"

Workout of the Day

Saturday, May 30, 2009

CF FTW WOD;
AMRAP in 20 minutes;
Burpees 5 reps
Hang Cleans 5 reps 95#
Pull-Ups 5 reps
Post number of rounds to comments

"Power through the middle"

Several athletes have asked me the inportance of doing the olympic lifts. Plain and simple, our goal is to develop power and power is what the olympic lifts are all about.  Developing that forceful movement with heavy loads through the range increases our ability to perform functional tasks with overwhelming superiority. Our goal is to make the athlete stronger and to deveop that strength safely and in an efficient manner.  Olympic lifts do that! Learning the olympic lifts is a skill that anyone can accomplish.  In August, we will be working with Dutch Lowy to perfect these lifts. Don't miss the opportunity to learn these lifts from one of the best! Contact our office if you want to reserve a spot for the 6 week Olympic Lifting Seminar.

Workout of the Day

Friday, May 29, 2009

CF FTW WOD

For Time complete:
14-10-6
KB Swings 1.5 pood
DB Thrusters
Pull-ups
Post time to comments

CrossFit Total "Totally April"

Serg lives up to his name! But we like to think of him as "Surge," as in Power!!!

We had a great group of athletes for CrossFit Total. Many of them had not done it before and those that had PR'd! I am so proud of each of these athletes. CrossFit Total is a good measurement of anaerobic strength capacity of athletes. Today we filled the whiteboard with new leaders for both the men and women! We will be highlighting a member in the What's New Section of the home page, and we are processing payments automatically now through our new POS software.  Please contact us if you have not already done so to communicate payment information for your membership account.

Forging Elite Fitness for Life!

Workout of the Day

Thursday, May 28, 2009

CF FTW WOD
"CrossFit Total"
Back Squat max
Overhead Press max
Deadlift max
Post total Score to Comments

"Nice overhead push press form, good extension"

We had a great WOD and great conversation yesterday.  We are about to go live with the new schedule and payment system.  There are some members which we don't have payment information from. Contact our office to give us payment information. Thanks again for all you do in and out of the gym!

Workout of the Day

Wednesday, May 27, 2009

CF FTW WOD
For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments

"Now that I have puked, I feel so much better."

Great WOD yesterday! We are definitely going to have to come up with a name for that one. We should be launching the new schedule this week and automated payment. Please contact the office and give us your payment information if we do not already have it.  Thanks again for all your hard work!

Workout of the Day

Tuesday, May 26, 2009

CF FTW WOD
4 Rounds for Time;
Kettlebell/Dumbell Swings 20 reps 1.5 pood
20" Box Jumps 20 reps
Back Squats 20-18-16-14 reps 185 lbs
Post Time to Comments


Thanks to everyone who did Murph! We had 13 athletes participate in the WOD.  This is the biggest WOD we have had except for the Grand Opening. Love it! The intensity of our athletic pool of talent is increasing every week. Everyone gave their all! Thanks for giving of your blood, sweat and tears as an act of sacrifice for our men and women serving in the military.

We are working on launching the new scheduling system, calendar, online store and payment system this week! Tomorrow will be the day we hopefully get the scheduling and payment system launched. We will keep everybody informed to our progress.

Memorial Day WOD

Monday, May 25, 2009

Toby Keith "American Soldier" Click to Watch/Listen

CF FTW Memorial Day WOD
"Murph and Team Murph"
For time;
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post time to comments

Murph will be done as prescribed and Team Murph will be performed by teams by partitioning the work between the team members. We will also be taking up a donation to give to Operation Phoenix to support our troops!


Who is Murph?
Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Workout of the Day

Sunday, May 24, 2009

CF FTW WOD
Rest Day

We would like to say thank you to 2 of our members that are presently serving in the military and public service. Todd Roper is a firefighter for Arlington, Texas, and Aaron Russell is in the navy as a Flight Engineer and stationed at Carswell.  Thanks guys for all you do to protect our quality of life! Today is a rest day. Enjoy your family and friends. Tomorrow we will be doing our third hero workout Since Friday.  Get ready! After the WOD we will go get some grub. Thanks again to all who participated in today's WOD, JT or Michael, and gave their all!

Todd                                            Aaron

Thanks guys!!!

Workout of the Day

Saturday, May 23, 2009

HQ WOD
Rest Day    

CF FTW WOD
J.T.
21-15-9 reps for time;
HSPU
Ring Dips
Push-Ups
Post time to comments

American Soldier in Afghanistan 2007-"No matter how tired, the cause remains!"

Thanks again to all of our soldiers serving today on our behalf.  If you want to make an impact today, go to the Operation Phoenix link on the home page and any CrossFit merchandise bought in the online store goes to support our military. The cause never ends!

Workout of the Day

Friday, May 22, 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

"Freedom is not free"

We will be honoring the heros of our nation who have given a great or ultimate sacrifice.  Let us not forget that there are those among us who daily put their lives in harms way to see that our life, liberty and property are protected!

Over the next three days we will be honoring our heros with the hero WODs! Michael is the first in a series of WODs that will challenge our hearts, spirits and bodies. Remember that when you are in the midst of your suffering, there is someone giving their "all" for our behalf!    MEMORIAL DAY WOD 8 am! Great day to meet other members that you have not already met due to different schedules.