Member of the Month – Jill Graniero

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.


Workout Posts

If you are looking for the daily workouts please go to “blog” on the menu bar and click workout in the drop down.

Thursday, March 14th

A) Ring Work/Skin the Cat:
15:00 to drill ring work/safety and learn the movement “Skin the cat”

B) 4 Rounds NFT:
:30 L-Sit
3-5 Strict Ring Muscle-Up
ME Hollow Hold
ME Plank (up to 2:00)

Wednesday, March 13th

A) 14:00 EMOM:
1) 3 Snatch Pulls
2) 2 Squat Snatch

Build throughout

B) 10-9-8-7-6-5-4-3-2-1: (10:00 Cap)

Tuesday, March 12th

A) Every 2:00 for 12:00:
8 Deadlift
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)
1K Row
30 T2B/K2C
30 Push Press (115/75)
30 T2B/K2C

Monday, March 11th

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

Saturday, March 9th

A) 14:00 EMOM:
1) 3 Front Squat
2) 5 Back Squat

Weight should be between 55% – 65% 1RM Front Squat

B) For Time with Partner:
Goblet Squat

1 work/1 Rest
Athletes split work evenly
Between each of the 3 rounds, athletes must do 10 Shuttle sprints each, together.(Full length of gym and back)

Friday, March 8th

A) Pause Split Jerk:

Build in weight
The pause is at the bottom of the dip and catch


Thursday, March 7th

A) Handstand work:
12:00 to work handstand and handstand walking drills

B) 2 Rounds NFT: (12:00)
10 Headstand weight transfer
5 slow descent HSPU
10 Candlestick
5 – 10 strict Rind dip/box dip

C) 2 Rounds:
:30 Hollow Hold
30 Sit-ups
:30 Ring Suport Hold