Memorial Day Weekend

5.25.2012

Hey everyone, we hope you enjoy your long weekend, however you choose to celebrate it! Remember why we have this long weekend, and wherever you’re having your drinks, grilling out, or otherwise enjoying our (hopefully!) nice weather we wish for this weekend, raise your glasses and salute those who provided us the freedoms we enjoy in the US. Many are currently or have in the past been away from their families and friends to provide us the security we have today, and others have fallen to pay that price for us.

As a veteran, I couldn’t be more grateful to have started a business in this line of work. My job now is the most demanding of any job I’ve ever had, but I love absolutely every day of it. Our clients, our ATHLETES (each and every one of you!), are the best in the area; physically and mentally tough, constantly overcoming boundaries, and always striving to be better today than they were yesterday. To see the progress so many of you have made in these last 6 months since we have opened makes me the proudest person on the planet! Nothing has been more fulfilling in my life than being a part of that, and I sincerely thank each and every one of you for trusting us to help make you all better than you were yesterday!

Remember what Memorial Day is all about, and enjoy your weekend!

If anyone would like to throw down on a Hero WOD on Monday, we will be doing Murph at 10am…be there! It’s the only class time we’re having that day!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

How do I start?

If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!

What do classes look like?

Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.

We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.

Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.

At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!

Are the coaches qualified?

We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.

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Memorial Day Weekend

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