CrossFit South Shore

Friday September 30th

Workout of the day

Training:
Box squat 3 x 5

WOD:
Complete for time:
45 Double unders
45 Squat cleans (135/95lbs)
45 Ring dips
45 Double unders 

 

Lauren C. Rx'ing "Jackie"... all kipping pull ups, no assistance!! First time

 

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on Monday Oct 10th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #63 M/W/F @ 10:00 AM, starts Oct 10th  

On Ramp #64 M/W/F @ 7:00 PM, starts Oct 10th 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Thursday September 29th

Workout of the day

"Jackie"

Row 1000 meters 
50 Thrusters (45lbs)
30 Pull ups 

 

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is fast approaching. The program will begin on Monday Oct 10th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the greatest fitness of your life! 

On Ramp #63 M/W/F @ 10:00 AM, starts Oct 10th  

On Ramp #64 M/W/F @ 7:00 PM, starts Oct 10th 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

Wednesday September 28th

Workout of the day

Training:
Power Snatch 2-2-2-2-2 

WOD:
Complete 5 rounds for time of:
3 Rope climbs
6 Power Snatch (155/105lbs)
15 Push ups 

 

Fight Gone Bad 6. The final results are in. The slogan was “The Heart of an Athlete can Change the World”, well you guys showed a lot of heart.

Our gym raised a total of $25,643, good for 9th best in the world. That’s something to be really proud of. 

Our top fundraiser and winner of one month free group coaching membership is Brian Power. Brian raised an impressive $4,375. 

Our 2nd highest fundraiser and winner of a three month supply of Pure Pharma Fish Oil is Jenn Mcmackin. Jenn’s total was $1831.

Congratulations Brian and Jenn, we are all really proud to have you on our team.

How about the fact that 20 team members raised $500 or more and will receive the coveted FGB6 hoodie. That’s a true team effort. Congratulations guys. All in all I would have to say our first FGB6 was a smashing success! .... Wait ‘till next year.

 

Tuesday September 27th

Workout of the day

Training:
Bench press 5 x 5

WOD:
Complete 4 rounds for time of:
Run 400 meters
15 Deadlifts (275/180lbs)
25 GHD Sit ups 

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

Monday September 26th

Workout of the day

Training:
Clean & Jerk 1-1-1-1-1-1-1

WOD:
Complete AMRAP in 10 minutes of:
6 Squat Cleans (125/68lbs)
12 Pull ups
24 Double Unders 

 

Tunnel to Towers 5k Run. What an amazing day to share with our CrossFit family.

Friday September 23rd

Workout of the day

Training:
Back squat 3 x 5

WOD:
For time:
Row 1000 meters
5 rounds of:
5 Muscle ups
7 Burpee box jumps (24/20") 

 

 

Tunnel to Towers: You must be at the gym by 6:45am on Sunday. The bus is leaving at 7:00am sharp.

Saturday Class Schedule:

• 8:00am - Open gym/Make up a WOD you missed
• 9:00am - Team WOD
• 10:00am - Bring your Friends for Free Class 

 

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Taken from Mark's Daily Apple (Primal and Paleo are interchangeable terms for all intensive purposes)

Everything that is underlined in the article is a link to additional information. Use the links and learn! Knowledge is power!

How to Deal with Common Primal Stumbling Blocks

Family/Community/Friends

“My partner doesn’t support my lifestyle.”

We can all deal with people who don’t understand the Primal life, but as for living with someone who’s blatantly hostile to it? That’s tough. Luckily, I wrote an article explaining how to deal with an unsupportive partner. It boils down to being comfortable in your own (Primal) skin, letting your results be the best argument, securing a little section in the kitchen for your foods, and finding a supportive community elsewhere (like here on MDA – see The Forum).

“Family dinners are impossible.”

If you think regular family dinners are tough, Thanksgiving is even worse. Whether you choose to politely turn down the off-limit items, try to convert people to your way of eating, sneak in Primal replacements for neolithic foods, or give in and call it an “80/20 day,” do so with confidence and without guilt. This is your family, and you love (most of) them, but it’s also your life, your health, and your body – and you love that stuff too.

“I can’t explain the PB to friends without sounding crazy.”

No problem. Just give them this PDF. And casually lift the bottom of your shirt to wipe your face as you do it, revealing rippling abdominals that serve as silent testimony to the program’s effectiveness.

“I feel weird eating with others when bad food is around. I can’t handle the strange looks I get.”

Don’t give in to the mob mentality. Either stick to your guns with confidence or give in to the compromise without guilt.

“I hate bringing my own food to parties. I look weird and it isolates me from the others.”

If you’re at a party, rather than nurse your raw lamb liver carpaccio in a corner, bring something to share with everyone else. I suggest something covered in bacon. Bacon-covered dates, bacon-covered dark chocolate (or the other way around), bacon-covered balls of bacon bits. Everyone loves bacon.

“I struggle finding things to eat when out with my friends.”

Sounds like you need the Primal Blueprint guide to dining out. There’s always something you can eat. It may not be perfect, but you can definitely mitigate the harm.

 

Thursday  September 22nd

Workout of the day

Training:
Deadlift 5 x 5

WOD:
Complete AMRAP in 15 minutes of:
5 Power snatches (135/95lbs)
10 Burpees
15 Wallball shots (20/14lbs) 

 

Taken from Mark's Daily Apple (Primal and Paleo are interchangeable terms for all intensive purposes)

Everything that is underlined in the article is a link to additional information. Use the links and learn! Knowledge is power!

How to Deal with Common Primal Stumbling Blocks

Sleep/Stress/Sun

“I get sleep, but I’m still tired.”

Sounds like you need better sleep. Luckily, I’ve got seventeen ways to get better sleep. I won’t go into detail here, but let’s just say it involves candlelit dinners of beef heart, sweet potato, and chicken liver.

“I struggle with shift work.”

Shift work stinks, but it pays the bills, so you gotta do it. And yes, sleep matters, and a happy circadian rhythm is good for your health, but neither put food on the table. But, by embracing your situation, eating strictly, training smartly, supplementing wisely, and tricking your body into thinking that everything is normal, you can definitely make it work.

“I can’t deal with stress.”

Nobody wants cortisol coursing through their body on a perpetual basis. If you truly can’t avoid stress (and I can’t, nor can most of humanity), then you have to mitigate it. To lessen its load. To reduce its impact on your life. Here are 15 ways to mitigate, avoid, and manage the stressors in your life. There are some lifestyle changes, some supplementation, and some dietary modifications, but they’re all effective.

“I burn too easily.”

Don’t slather on the sunblock. Instead, bolster your internal, endogenous resistance to UV rays by employing any number of dietary and supplementary strategies. In other words, eat more cooked tomatoes, drink tea, eat more animal fat, eat fish, and take some vitamin D – to name just a few.

“I struggle with my doctor’s recommendation that I avoid all sun.”

Look, it doesn’t take a lot. I’m not saying you should lay out for two hours every day and develop a deep, dark leathery tanned hide. I’m simply suggesting that you get 15-20 minutes of unfiltered sunlight on as much of your exposed skin as possible. Vitamin D synthesis in the skin happens pretty quickly, and for a fair-skinned person 15-20 minutes of full sun are enough to produce 10-20k IUs. Barring that, of course, you could just supplement with vitamin D, but I prefer to get it from the sun.

 

Wednesday September

Workout of the day

Row 900 meters
30 Pull ups
30 Push ups
Row 750 meters
25 Pull ups
25 Push ups
Row 600 meters
20 Pull ups
20 Push ups
Row 450 meters
15 Pull ups
15 Push ups
Row 300 meters
10 Pull ups
10 Push ups 

 

Don't forget... CrossFit Games on ESPN2 Wednesday night, starting at 8:00pm.

 

Please, no tapping on the glass, it distracts the BEASTS!!

 

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Taken from Mark's Daily Apple (Primal and Paleo are interchangeable terms for all intensive purposes)

Everything that is underlined in the article is a link to additional information. Use the links and learn! Knowledge is power!

How to Deal with Common Primal Stumbling Blocks

Food

“I’m fearing the fat.”

What is it that you fear, exactly? Do you worry that saturated fat is going to induce a heart attack? Cause it won’t. Or maybe you’re worried eating animal fat will turn into fat on your body. Reasonable concern, but it won’t do that, either, assuming you don’t eat way more food than you need. And eating too much rarely happens when you’re focusing on fat, because fat is highly satiating. Fat, you see, is the perfect fuel source for the human body, and once you’ve gotten past the low-carb flu, fat burning mode feels really, really right. To get to know fatty acids more intimately, check out my definitive guide on the subject.

I’m all for fearing trans-fat and processed seed and vegetable oils, but good fats from meat,dairy, olive, coconut, palm, fish, and actual nuts? There’s no reason to fear those.

“I’m having trouble getting enough protein.”

It’s doesn’t have to be that difficult. First, consult this excellent resource containing the protein content of common foods. Then, make sure to include one of the protein sources at every meal. Just eat some meat, a couple eggs, some fish, and call it a day.

“I’m scared of getting too much protein.”

Healthy people can handle plenty of protein. It’s true that some patients with impaired kidney function need to rein in their intake, but protein doesn’t precipitate the problem. In fact, there is far more evidence that animal protein is health-protective.

“I’m fighting a major sweet tooth.”

Ah, the sweet tooth. A common nemesis, judging from the responses in the comment section. I’m sorry to say it, but you’ll just have to bear it out. Stick with the plan, and in time the cravings will vanish and you’ll notice astonishing, subtle sweetness is common foods. I would advise against going nuts with fruit or artificial sweeteners (although if you’re going to use one, go for stevia, which has ulterior health benefits) to satisfy a sugar craving, as they’ll just feed into it and fruit will become like candy (psychologically). Just hold out, let the cravings pass, and then you’ll be able to enjoy fruit and even a bit of honey without going crazy for it.

“I can’t give up grains.”

Sure you can. Like all difficult but necessary things in life, there’s a ten-step process for that.

“Staying Primal on the road.”

You’ve simply got to be prepared. If you’re on the road on a regular basis, and it’s not just a fluke, one-time road trip or vacation, you have to start planning. Fill a cooler with hardboiled eggs, jerky, fruit, veggies, and other snacks. Cook a big batch of steak the day before and pack it in ice; cold steak is delicious. Canned tuna, sardines, salmon, and oysters are fine choices, too. In other words, read my guide to staying Primal on the road.

“I’m running out of ideas for recipes that last the whole week.”

There’s a seemingly endless stream of quality Primal recipes going up around the net (just Google “primal recipes” or “paleo recipes”), but this page and the comments here should get you started for now. And don’t forget about the two cookbooks I’ve put out to address this exact problem: The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals. For weeklong batches of food, stews, soups, roasts, and curries are the ticket. The crockpot is your friend. Keep some homemade broth on hand, plus plenty of fresh herbs. The best part is that the cheaper cuts of meat are best for stewing.

 

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What's going on at CFSS?

Tunnel To Towers Run/Walk, Sunday Sept 25th

 

• Arrive CFSS-7 am  ****Bus DEPARTS at 7:00am SHARP! Get here at 6:45am the LATEST***
• A Hamptons Luxury Liner will be transporting us to and from the race
• After the race, we will have brunch at Beckett's Bar and Grill
• The bus will depart from Beckett's and bring everyone back to CFSS
• We will be collecting $55 from each participant. This will cover transportation and brunch after the race. Please have your money in no later than Friday September 23rd

 

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We are proud to announce our

“Bring your Friends for FREE CLASS”

This is a group class that will be offered the 1st Saturday of every single month. This class will be designed so you and your friend/family member will workout together in a comfortable non-competitive atmosphere.

The workouts will consist of easy to follow movements so your friends will feel confident, but have all of the high intensity, swear pouring, fun filled principles of CrossFit that we have all learned to love.

Our objective for this class is to allow your friends and family to experience the value of this type of training for themselves so they can make a decision if the“On-Ramp Course” is for them.

The first "Bring your Friends for FREE Class" is this Saturday 9/24 at 10:00am

 

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CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

Tuesday September 20th

Workout of the day

Training:
Press 5 x 5

WOD:
Complete 4 rounds for time:
10 Push press (135/95lbs)
20 Box jumps (24/20")
30 Double unders 

 

Stephanie

Denise

Lauren

Mike

 

What's going on at CFSS?

Tunnel To Towers Run/Walk, Sunday Sept 25th

 

• Arrive CFSS-7 am 
• A Hamptons Luxury Liner will be transporting us to and from the race
• After the race, we will have brunch at Beckett's Bar and Grill
• The bus will depart from Beckett's and bring everyone back to CFSS
• We will be collecting $55 from each participant. This will cover transportation and brunch after the race. Please have your money in no later than Friday September 23rd

 

***************************************************

 

We are proud to announce our

“Bring your Friends for FREE CLASS”

This is a group class that will be offered the 1st Saturday of every single month. This class will be designed so you and your friend/family member will workout together in a comfortable non-competitive atmosphere.

The workouts will consist of easy to follow movements so your friends will feel confident, but have all of the high intensity, swear pouring, fun filled principles of CrossFit that we have all learned to love.

Our objective for this class is to allow your friends and family to experience the value of this type of training for themselves so they can make a decision if the“On-Ramp Course” is for them.

The first "Bring your Friends for FREE Class" is this Saturday 9/24 at 10:00am

 

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CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

Monday September 19th

Workout of the day

Training:
Back squat 5 x 5

WOD:
Complete 5 rounds:
Each round lasts 2 minutes, during the round complete:
4 Power Cleans (205/135lbs)
Max Rep Ball Slams (40/30lbs)
*Rest 1 minute between rounds
Score total Ball slams 

 

Saturday was a truly amazing day. It's you guys, it's this community we have built that is so amazing. From all the help I got setting up in the morning, to watching every one of you go at the WOD giving it everything you had, to hanging out with all of you and your families, to all the help I received "taking care" of all the left over beers, I am truly blessed to have such great people as members of CFSS.

I want to say thank you to Jackie for helping organize such a great event, what a kick off to our fall event schedule! 

Oh, and let's not forget about the $24,697 we have raised for this great cause. Quite simply, you guys rock! I see we are still receiving donations... keep 'em coming. All awards are based on fundraising received by MONDAY, SEPTEMBER 26, 5PM PST. Every dollar received by then will count towards Tshirts, Hoodies, and Highest Fundraising Individuals. Make sure you mail in any checks you have received.

Here's a few shots from Saturday. You can view the full set on our Flickr page, just double click the picture viewer on the right to open up Flickr and view the full size images. You can see more photos on Jackie's and Rick's Facebook pages.

 

 

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What's going on at CFSS?

 

Tunnel To Towers Run/Walk, Sunday Sept 25th

 

• Arrive CFSS-7 am 
• A Hamptons Luxury Liner will be transporting us to and from the race
• After the race, we will have brunch at Beckett's Bar and Grill
• The bus will depart from Beckett's and bring everyone back to CFSS
• We will be collecting $55 from each participant. This will cover transportation and brunch after the race. Please have your money in no later than Friday September 23rd

 

***************************************************

 

We are proud to announce our

“Bring your Friends for FREE CLASS”

This is a group class that will be offered the 1st Saturday of every single month. This class will be designed so you and your friend/family member will workout together in a comfortable non-competitive atmosphere.

The workouts will consist of easy to follow movements so your friends will feel confident, but have all of the high intensity, swear pouring, fun filled principles of CrossFit that we have all learned to love.

Our objective for this class is to allow your friends and family to experience the value of this type of training for themselves so they can make a decision if the “On-Ramp Course” is for them.

The first "Bring your Friends for FREE Class" is this Saturday 9/24 at 10:00am

 

***************************************************

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

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1051 CrossFit affiliates, 13,737 participants and $1,990,025.77 raised. Wow!! CrossFit South Shore has raised $23,217.00, maintaining our position of 9th in the world. Yesterday was our best day raising $3124.01 (I guess someone didn't like seeing the .99, so they donated a penny to even it out). I know we're not done yet. Keep after it and let's watch our total grow. Donations can and should be received up to next Friday the 23rd at 9:00pm.

How does it feel to be part of such a successful fundraiser? You should all be very proud of yourselves. I know Tara and I are proud to have such amazing people as members of our gym. Thank you.

Now it's time to workout. 

Doors open at 9:00am to warm up. Your heat assignments are below.

Be sure to stick around afterwords and enjoy the party!

 

Friday September 16th

6:00am class is cancelled today. Sorry for the inconvenience.

Workout of the day

Complete AMRAP in 20 minutes of:
400 meter run
20 Pull ups
Max reps of Handstand push ups
*score total rounds and total reps of HSPU

 

#1 Fundraiser and rockin' the 135lb front squat in the WOD...


 

 

FGB6 UPDATE: Check us out!!! 9th place in the world!! How awesome is that! But something tells me we're not done yet!

Incredible job to our 42 team players! Every single member of our team has contributed to our $19,902 total. Thank you for your efforts. Tonight my appeal is to the rest of our members. Just because you didn't set up a fundraising page and you aren't working out on Saturday doesn't mean you shouldn't donate. You bet you should! Be a part of this, what we are accomplishing is truly amazing. Pick a team member and donate to their page. Any amount... $10, $20, $50, $100, just donate something. I promise you will feel great once you do it, just go to FGB6.org and click donate.

 

Doing Big Things - Check out our top 5 fundraisers:

Photo	Rank	Player	Total Raised
	1	Brian Power	$3,280.00
	2	Jenn McMackin	$1,621.00
	3	Philip Fatta	$1,300.00
	4	Brian Strack	$1,216.00
	5	Nicole Landrio	$1,135.00

 

 

***************************************************

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

 

 

Thursday September 15th

Workout of the day

Training:
Front squat 3-3-3-3-3

WOD:
Complete 5 rounds for time:
Row 350 meters
7 Front squats (185/123lbs)
35 Double unders

 

FGB6 UPDATE: Check us out!!! 9th place in the world!! How awesome is that! But something tells me we're not done yet!

Incredible job to our 42 team players! Tonight my appeal is to the rest of our members. Just because you didn't set up a fundraising page and you aren't working out on Saturday doesn't mean you shouldn't donate. You bet you should! Be a part of this, what we are accomplishing is truly amazing. Pick a team member and donate to their page. Any amount... $10, $20, $50, $100, just donate something. I promise you will feel great once you do it, just go to FGB6.org and click donate.

 

Fight Gone Bad 6 Team Scoreboard

Rank	Team Name	Players	Raised
1	Potomac CrossFit	114	$46,439.50
2	CrossFit South Brooklyn	108	$42,598.00
3	Alamo CrossFit	105	$42,210.16
4	CrossFit Central	141	$28,206.01
5	CrossFit Oldtown	61	$26,920.13
6	CrossFit Los Angeles (LA)	65	$25,887.12
7	Crossfit Hyperformance	97	$21,637.40
8	CrossFit NYC	118	$18,335.95
9	Crossfit South Shore L.I.	44	$17,777.99
10	CrossFit Metropolis	43	$17,753.00

For those of you that didn't know, 

Individuals who raise $150 or more will receive an Official FGB 6 Event T-shirt after the event.

Individuals who raise $500 or more will receive an Official FGB 6 Event Hoodie after the event.

...and

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

 

*****************************************************

 

CrossFit Kids is here!

Classes are starting Tuesday October 4th at 6:00PM

Classes will be held every Tuesday and Thursday at 6:00PM

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

How can CrossFit Kids benefit my child?

CrossFit Kids enhances a child's motor skills by teaching better movement and cognitive skills through engaging children to think about their movement, count their reps, remember the sequences, and work towards goals.  CrossFit Kids augments a child or teen's involvement in sports by incorporating strength training and conditioning to make our CrossFit athletes better athletes at any sport.  

In addition to increasing a child's or teen's fitness and athleticism, CrossFit Kids:

• instills a lifelong definition of health and positive body image, 
• reverses prevalent health issues such as obesity, 
• protects against injury, 
• creates a community of like-minded individuals for support and self-confidence, and 
• hones life skills such as concentration, problem solving, perseverance, dedication, motivation, and goal-setting.  

CrossFit Kids is functional fitness designed to benefit our young athletes throughout their lives.  

 

Wednesday September 14th

Workout of the day

Training:
Bench press  3-3-3-3-3

WOD:
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar 

 

CrossFit Games Coming To ESPN2 starting Wednesday, September 14th at 8:00pm EST - video [wmv] [mov] - history in the making!

 

Greg M. and Nikki


 

 

FGB6 UPDATE: How about $15,026.00 as of Tuesday night, and the 12th highest fundraising total in the world!! 

Old Goal: $15,000...Check! New goal: $18,000, and a chance to crack the top 10!

I am so proud of everyone's efforts so far, and you should all be proud of yourselves as well. I can't believe I am still saying this, but there are still a few team players who haven't raised any money yet... what gives? If you have a zero next to your name it's most likely because you haven't tried. Please, you made a commitment to this cause, put the effort in and be a part of this. 

Are you a fundraising machine?

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

 

Details: Saturday, September 17- Fight Gone Bad

Prior to Saturday:

• If you plan on performing the WOD on Saturday you must sign in at the front desk by this Wednesday
• You will also choose if you will use Rx weight (M:75/F:55), or scaled (M:65/F:45)
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing.
• Please bring this money in TODAY
• Please bring this money in TODAY

On Saturday:

• Arrive at 9am to warm-up
• First heat will start at 10am (should be 3 heats; 10am/10:30am/11:00am)
• Catered lunch will be served to all participants and guests directly after the last heat

 

How Does It Feel?

 

by Scott Zagarino 

How does it feel? I’ve had someone’s life end in the middle of CPR with my lips on theirs. I know how that feels. I’ve put down two of my best friends in the world. I know how that feels. I’ve buried my father. I know how that feels. Then there are feelings I can’t imagine and don’t want to think about.

I’ve tried to watch the complete “Sterling’s Story” video on the CrossFit Journal and until I decided to edit it and re-post it here I couldn’t get through it. I didn’t want to “feel” that kind of pain, so I shut it off, changed the mental channel. I felt enough to want to use what we’ve built in Fight Gone Bad to support the CrossFit Kids/ Infant Swim Rescue and Coach Glassman’s promise that no more infants would drown, but still I didn’t want to feel it.

I sat down to edit the videos and I felt it. I’m not claiming to feel that crushing loss the way thousands of mothers and father have, but I felt enough to make myself sit down and try to make you feel it too.

There are three ways you find out your child is dead. You see it happen, you hear it on the phone, or someone looks you in the eye and tells you. I have two daughters and this morning I sat down, closed my eyes and imagined for a moment how that would feel. I imagined the phone call, I imagined the doctor telling me, I imagined waking up the next morning and having the reality slowly blossom in my brain like the breaking of day that they were gone. I felt my heart break into a million pieces and I couldn’t even come close to the reality of it, and still tears rolled down my cheeks until I was sobbing. I’m not proud of this, but all I wanted to do was get away from that feeling. I wanted to call my daughters and tell them how much I loved them, but I didn’t want to think about what it would’ve felt like to know they had drowned, that they were dead….forever. The only kind of dead there is.

With just a few days left before Fight Gone Bad 6, and more than a $1 million more that we have enough people out there to raise this year, I’m asking you to do the same thing I did. Stop for a minute, sit quietly and feel it. Feel what Marla felt when she saw Sterling laying there not breathing. Feel what she felt when she had to tell her husband that she didn’t know if it was ever going to be OK again. Feel what she felt when she had to disconnect her son from the last breath he would ever take. For one minute, FEEL IT.

Joan Holmes, founder of the Hunger Project explained why people go hungry in a world where there is enough food. She said it’s because we believe they should. What she meant was that we’d long ago given up hope and given into people starving to death as a reality, so we accept that reality.

After 25 years at this, I don’t have a lot of faith left in the average person’s ability to look squarely at a problem and feel it, rather than reach for the remote, but I do have hope in CrossFitters. I believe we can still feel, and if we feel, we’ll do something about it, and Fight Gone Bad provides you with the same confrontation as “can you feel it.” Fight Gone Bad confronts us with “Will you do something about it?”

Fight Gone Bad is going to provide CrossFit Kids/ISR with as much as we can from what we raise to train ISR instructors until (in the words of Coach Classman) not one more infant drowns. If you can make yourself “feel it,” you’ll go to your computer and ask people to support that idea with your donations.

If you can’t “feel it,” I understand, believe me, I understand.

www.fgb6.org

Tuesday September 13th

Workout of the day

"Abbate"

Complete for time:

• Run 1 mile
• 155 pound Clean and jerk, 21 reps
• Run 800 meters
• 155 pound Clean and jerk, 21 reps
• Run 1 Mile

 

Hard work and dedication really does pay off. Nice job Jim!


 

 

FGB6 UPDATE: How about $13,266 as of Monday night, and the 12th highest fundraising total in the world!! 

New Goal: $15,000...Can we do it?

I am so proud of everyone's efforts so far, and you should all be proud of yourselves as well. But there are still a few team players who haven't raised any money yet... what gives? If you have a zero next to your name it's most likely because you haven't tried. Please, you made a commitment to this cause, put the effort in and be a part of this.

Are you a fundraising machine?

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

 

Details: Saturday, September 17- Fight Gone Bad

Prior to Saturday:

• If you plan on performing the WOD on Saturday you must sign in at the front desk by this Wednesday
• You will also choose if you will use Rx weight (M:75/F:55), or scaled (M:65/F:45)
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing.
• Please bring this money in by Wednesday the 14th.
• Please bring this money in by Wednesday the 14th.

On Saturday:

• Arrive at 9am to warm-up
• First heat will start at 10am (should be 3 heats; 10am/10:30am/11:00am)
• Catered lunch will be served to all participants and guests directly after the last heat

 

Monday September 12th

Workout of the day

Training:
Overhead squat 3-3-3-3-3

WOD:
21-15-9 reps of:
Overhead squats (135/95lbs)
Chest to bar pull ups

 

 

FGB6 UPDATE: Wow... in the last 24 hours we raised an additional $2410, bringing our total raised to $8570. Awesome. I know we can break $10k, let's get it done! OK, that was Friday... and that goal is in the bag... How about $12,206 as of Sunday night, and the 12th highest fundraising total in the world!! I am so proud of everyone's efforts so far, and you should all be proud of yourselves as well. But there are still a few team players who haven't raised any money yet... what gives? If you have a zero next to your name it's most likely because you haven't tried. Please, you made a commitment to this cause, put the effort in and be a part of this.

Are you a fundraising machine?

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

 

Details: Saturday, September 17- Fight Gone Bad

Prior to Saturday:

• If you plan on performing the WOD on Saturday you must sign in at the front desk by this Wednesday
• You will also choose if you will use Rx weight (M:75/F:55), or scaled (M:65/F:45)
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing. Please bring this money in by Wednesday the 14th.

On Saturday:

• Arrive at 9am to warm-up
• First heat will start at 10am (should be 3 heats; 10am/10:30am/11:00am)
• Catered lunch will be served to all participants and guests directly after the last heat

 

 

Friday September 9th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:
Complete 3 rounds for time:
Run 400 meters
7 Muscle ups
30 Wallball shots (20/14lbs) 

 

FGB6 UPDATE: Wow... in the last 24 hours we raised an additional $2410, bringing our total raised to $8570. Awesome. I know we can break $10k, let's get it done! I am so proud of everyone's efforts so far, and you should all be proud of yourselves as well. But there are still 6 team players who haven't raised any money yet... what gives? If you have a zero next to your name it's most likely because you haven't tried. Please, you made a commitment to this cause, put the effort in and be a part of this.

Are you a fundraising machine?

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

41 team members signed up and a little over $8570 raised is awesome, but I know we can do a lot better than that. Let's go CrossFit South Shore! Get on board, together we can really do something positive. If you haven't signed up it's time to step up and join the fight. You have no excuse, let's show the world we care, more importantly let's show the 31 children who lost their fathers on August 6th that we care! Just click the logo and sign up!

Details: Saturday, September 17- Fight Gone Bad

• Arrive at 9am to warm-up
• First heat will start at 10am
• Catered lunch will be served to all participants and guests directly after the last heat
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing. Please bring this money in by next Wednesday the 14th.

 

*********************************************

 

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday September 12th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #61 M/W/F @ 10:00 AM, starts Sep 12th (4 slots left) (3 slots left) 

On Ramp #62 M/W/F @ 7:00 PM, starts Sep 12th (4 slots left) (2 slots left)

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Thursday September 8th

Workout of the day

Training:
Split jerk - build to a 1RM

WOD:
Complete the following in 3 minutes:
Row 300 meters
25 KB Swings (70/53lbs)
Max reps 24" box jumps
Rest 3 minutes
Repeat for a total of 5 rounds 

 

 

FGB6 UPDATE: We are currently ranked 29th out of 974 teams worldwide for our fundraising efforts. That is awesome, but let's try to crack the top 20! I know we can do it.

Are you a fundraising machine?

Check out the cool prizes we have for our top fundraisers.

1st Place will receive: One Free Month of Unlimited Group Coaching Membership 

2nd Place will receive: A three month supply of Pure Pharma Fish Oil (courtesy of Pure Pharma)

40 team members signed up and a little over $6160 raised is awesome, but I know we can do a lot better than that. Let's go CrossFit South Shore! Get on board, together we can really do something positive. If you haven't signed up it's time to step up and join the fight. You have no excuse, let's show the world we care, more importantly let's show the 31 children who lost their fathers on August 6th that we care! Just click the logo and sign up!

Of the 40 Team members signed up 25 have raised money. That leaves 15 of you who have signed up and have not raised any money. Do not be that person... you made a commitment, now follow through. If you ask, people will donate...ASK

Details: Saturday, September 17- Fight Gone Bad

• Arrive at 9am to warm-up
• First heat will start at 10am
• Catered lunch will be served to all participants and guests directly after the last heat
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing. Please bring this money in by next Wednesday the 14th.

 

****************************************

 

Stephen Siller Tunnel To Towers Run/Walk, Sept 25th

 

• Arrive CFSS-7 am 
• A Hamptons Luxury Liner will be transporting us to and from the race
• After the race, we will have brunch at the  Pearl St. Diner 
• The bus will depart from the diner and bring everyone back to CFSS
• We will be collecting $55 from each participant. This will cover transportation and brunch after the race. Please have your money in no later than Friday September 23rd

It's not too late to join us. All you need to do is Register here and put your name on the board at the gym. 

 

****************************************

 

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday September 12th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #61 M/W/F @ 10:00 AM, starts Sep 12th (4 slots left) (3 slots left) 

On Ramp #62 M/W/F @ 7:00 PM, starts Sep 12th (4 slots left) (2 slots left)

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Wednesday September 7th

Workout of the day

"Cindy"
Complete AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Air squats 

 

 

FGB6 UPDATE:

40 team members signed up and a little over $5610 raised is awesome, but I know we can do a lot better than that. Let's go CrossFit South Shore! Get on board, together we can really do something positive. If you haven't signed up it's time to step up and join the fight. You have no excuse, let's show the world we care, more importantly let's show the 31 children who lost their fathers on August 6th that we care! Just click the logo and sign up!

Of the 40 Team members signed up 25 have raised money. That leaves 15 of you who have signed up and have not raised any money. Do not be that person... you made a commitment, now follow through. If you ask, people will donate...ASK

Details: Saturday, September 17- Fight Gone Bad

• Arrive at 9am to warm-up
• First heat will start at 10am
• Catered lunch will be served to all participants and guests directly after the last heat
• We will be collecting $25 from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing. 

 

**********************************************

 

Not Destroyed

 

by Scott Zagarino

You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They don't. You finish. Not destroyed.

You take your seat on a plane to Afghanistan. Headed for the fight. You leave the base in a Humvee with your buddies. Just driving down a dusty road. Another day. A distant sound that reminds you of something you heard on a warm 4th of July years ago. Suddenly the whole world explodes. Slowly your brain begins to absorb the burned and twisted remains that used to be a Humvee, the bodies of your friends no longer what or who they were. You breathe, know you're still alive and they aren't. Your leg doesn't look like a leg anymore. Not destroyed.

A face leans over your bed and a disembodied voice tells you the leg has to come off. You refuse. There's something that needs to be done for the other guys and that leg is necessary for a little while longer. Not destroyed.

You limp to the starting line on a hot, humid morning in Miami, Florida months later, looking 100 miles down the road to Key West and you look down and tell the scarred, twisted leg, this is what I kept you for, now do your damn job.

60 miles and the leg says no. A doctor leans in and tells you he can't let you go on. You look at the leg, you sign the papers that say you understand and accept the risk, and you get up on the leg that shouldn't still be there and you run 40 more miles. You finish. Not destroyed.

They ask you to count backwards from 100 and when you wake up your leg is gone, wrapped in plastic and thrown into a trash bin somewhere. Not destroyed.

You walk into a CrossFit box for the first time and look at a whiteboard that tells you all of the things you can't do with only one leg. You suited up, you showed up, and you finish up. Your first WOD. Not destroyed. 
    

On September 17th, Keith Zeier will stand next to brothers and sisters at Alamo CrossFit in San Antonio, Texas who also refused to be destroyed. This first group has missing parts too, but they all know that on this day, if you want that t-shirt, you finish what you started, and Rick Martinez gave them a chance to prove it. You're all waiting for the call. 3-2-1 Go. 17 minutes later Fight Gone Bad 6 is done. You, your brothers and sisters have done the work, raised the money, and stand together with chests heaving, sweat pouring through t-shirts. Not destroyed.

A woman standing off to the side, nervously bouncing from one foot to the other, catches Keith's eye and without a word spoken between them, he tells her that you can only be destroyed if you give in, if you let yourself be destroyed. His prosthetic leg is the authority that makes what he's telling her true. Only you decide when and if you'll be destroyed.

3-2-1 Go. Not destroyed.

Keith decided not to be destroyed because he had a responsibility to those brothers of his that had given their lives, not their legs, to see to it that their children got to college, so he raised the money because that's what you do.

Got 17 minutes now?

www.fgb6.org

17 Minutes from Pat Carpenter on Vimeo.

 

************************************************

 

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday September 12th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #61 M/W/F @ 10:00 AM, starts Sep 12th (4 slots left) (3 slots left) 

On Ramp #62 M/W/F @ 7:00 PM, starts Sep 12th (4 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Tuesday September 6th

Workout of the day

Training:
Press 6-6-4-4-2-2

WOD:
15-12-9-6-3 reps for time of:
Power clean (135/95lbs)
Bar-facing burpee 

 

A Pat Carpenter production. Thanks Pat.

17 Minutes from a pcarpenter thing on Vimeo.

On Sept 17th, the box I belong to, Crossfit South Shore LI is one of the many that will be taking part in Fight Gone Bad 6. I thought I should do my part to help raise awareness. I hope this helps.
If you are interested in donating please visit: https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=T504GM1

 

35 team members signed up and a little over $4700 raised is awesome, but I know we can do a lot better than that. Let's go CrossFit South Shore! Get on board, together we can really do something positive. If you haven't signed up it's time to step up and join the fight. You have no excuse, let's show the world we care, more importantly let's show the 31 children who lost their fathers on August 6th that we care! Just click the logo and sign up!

 

Details: Saturday, September 17- Fight Gone Bad

• Arrive at 9am to warm-up
• First heat will start at 10am
• Catered lunch will be served to all participants and guests directly after the last heat
• We will be collecting money from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing. 

 

*************************************

 

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday September 12th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #61 M/W/F @ 10:00 AM, starts Sep 12th (4 slots left)  

On Ramp #62 M/W/F @ 7:00 PM, starts Sep 12th (4 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Monday September 5th

Labor Day

Workout of the day

"Partner Workout"

Run 400 meters
21-15-9 reps of:

• Thrusters (115/83lbs)
• Box jumps (24/20")
• Sumo deadlift high pull (115/83)
• Burpees

Run 400 meters

Start off by BOTH Partners running 400 Meters. Once BOTH Partners are back at the bar Athlete #1 must perform first task (21 Thrusters) prior to Athlete #2 performing first task (21 Thrusters).  Once Athlete #2 completes task #1 (Thrusters) then Athlete #1 can move onto task #2 (21 Box Jumps) etc…..  Until both athletes finish the entire list of tasks. Then they must finish the workout by completing a 400 Meter Run together. Once both Athletes are back and touch their bar TIME will be called. 

 

Friday September 2nd

Workout of the day

Training:
Bench press 10 x 2 on the minute

WOD:
Complete the following for time:
Run 800 meters
21 Deadlifts (225/145lbs)
Row 800 meters
21 DB Thrusters (55/35lbs)
Run 800 meters

 

Tara split snatch, Matt squat snatch


 

 

Hotel info for The Beast of the East:

Durham is a rural area and as such hotels are limited. I was not able to reserve a block of rooms, but there is availability for 10/7 - 10/9. I suggest booking immediately.

The following two hotels are across the street from one another:

Fairfield Inn New Haven Wallingford 

100 Miles Dr, Wallingford, CT 2.4 mi NE

(203) 284-0001 ‎ · marriott.com

Courtyard New Haven Wallingford

600 Northrop Road, Wallingford, CT2.4 mi NE

(203) 284-9400 ‎ · marriott.com

   

    

Registration money is also due for the following Beast of the East competitors ($63.60): 

 
Rich Romito
Brian Strack
Jackie Mulligan
Keri Lanzarotta
Jim Lanzarotta
Pete Lepore
Maxine Sargent
Lauren Corcoran
Bill Krukowski
Rick Hacker 

    

      

*********************************************

    

34 team members signed up and a little over $3300 raised is awesome, but I know we can do a lot better than that. Let's go CrossFit South Shore! Get on board, together we can really do something positive. I want 50 team members by the end of the week. If you haven't signed up it's time to step up and join the fight. You have no excuse, let's show the world we care, more importantly let's show the 31 children who lost their fathers on August 6th that we care! Just click the logo and sign up!

 

Details: Saturday, September 17- Fight Gone Bad

• Arrive at 9am to warm-up
• First heat will start at 10am
• Catered lunch will be served to all participants and guests directly after the last heat
• We will be collecting money from each member participating in the event- this will cover you and any guests supporting you that day.  Please let us know how many guests you plan on bringing.