Tell us a little bit about yourself (work, family, etc.)
I recently graduated from school with a BS in Geography and I love not being in school anymore! I have been married for seven years, two kids (1 and 6 years old), I live a little less than a mile from the gym.
Starting the week of June 10th we will be offering two different workout tracks for members to follow. We are really excited to be rolling this out as we believe by having these two options we will be able to better serve all of our members and help them reach their goals. Currently we have helped members adjust workouts individually on a case by case basis. This will still be the case but everyone will have a better starting point based on where they are at and what their goals are. One track will be called Fitness and the other Performance. Below are the focuses of those tracks.
To see the best results from your training you will need to follow one track continuously (not jump back and forth between them).
If you have any questions please reach out to one of the coaches:)
Check out the video above for more details.
Your primary goal is to feel good as well as long term health and longevity.
You want to improve overall strength, mobility, fitness, and training consistency so you can enjoy pursuits/activities outside the gym.
Your primary goal is to develop skills, strength, and fitness more specific to CrossFit.
You have a solid strength, movement, and fitness foundation. You want to test yourself inside the gym and potentially participate in CrossFit style competition.
Shout out to our April Member of the Month Brian Lebsock!
Brian came in for one of our Buddy Days a few years ago and hasn’t looked back. Here is what he had to say:
What were you doing for fitness before you joined?
I stayed active most of my life by playing sports. I payed basketball through high school and softball all the way through college. Once I graduated from college, I stayed active by doing a ton of endurance races like the Tough Mudder and Spartan Race (I have more participation medals then I can count). Those races are usually a combination of strength and endurance, so I decided to join CrossFit in order to better prepare myself. I joined a local CrossFit gym back in my hometown of Staten Island, NY, and I have been doing CrossFit pretty consistently for about 7 years now.
If you are looking for the daily workouts please go to “blog” on the menu bar and click workout in the drop down.
A) Ring Work/Skin the Cat:
15:00 to drill ring work/safety and learn the movement “Skin the cat”
B) 4 Rounds NFT:
3-5 Strict Ring Muscle-Up
ME Hollow Hold
ME Plank (up to 2:00)
A) 14:00 EMOM:
1) 3 Snatch Pulls
2) 2 Squat Snatch
B) 10-9-8-7-6-5-4-3-2-1: (10:00 Cap)
A) Every 2:00 for 12:00:
ME Hollow Hold
Reps of deadlift should be done as Tng. Can build throughout workout if wanted, but must maintain TnG
B) For Time: (15:00 Cap)
30 Push Press (115/75)
A) Back Squat:
2×8 @ 55% – 65%
2×5 @ 70%-80%
Based off 1RM back squat
B) 12:00 AMRAP:
12 Power Clean (135/95)
21 Burpee Bar Hop