• IMPACT Class

    IMPACT Class

    Sunday, September 9, 2012

    IMPACT Class 5pm @ Garden City High School

    This is our special Sunday class that is design to give you an intense conditioning workout that will allow you to maintain your calorie burning session for a LONGER period of time, improving cardiorespiratory endurance, reduces stress, improves heart health and boosts your metabolism. Because the intensity level of this workout is tolerable, you are able to do more of these workouts without risking injury.  We are meeting at Garden City High School at 5pm.  Alternate site due to bad weather - Crossfit Sanctuary 2200 Marcus Ave., New Hyde Park

    Please Note:  This class is mandatory for those participating in the Urbanathlon in October!!!!!!!!!!

  • The Struggle

    The Struggle

    Saturday, September 8, 2012

    The Struggle

    2 Rounds of:

    Run 1000m

    Row 1000m

    25 Deadlifts (135/95)

    25 KB Swings(53/35)

    25 KB Sumo Deadlifts

    25Tuck Ups


  • Row and Lift

    Row and Lift

    Friday, September 7, 2012

    Row and Lift



    For Time:


    Row 5K

    50 KB Sumo Deadlift High Pull (53/35)






  • Be Strong

    Be Strong

    Thursday, September 6, 2012

    Be Strong


    20 min amrap

    10 KB Swings (53/35)

    10 Push Press (135/95)

    10 Wall Ball Throws (20/14)

    10 Hollow Rocks

    10 Air Squats


    "Be Strong for we are not here to play dream or drift.  We have hard work to do and heavy loads to lift, shun not the struggle for it's God's gift.  Be Strong!!!" - Maltbie Maddock



  • The Countdown

    The Countdown

    Wednesday, September 5, 2012

    The Countdown

    Complete for time:

    1000m run

    30 Front Squats (135/75)

    25 Air Squats

    15 Box Jumps

    20 (10 each leg) Overhead Lunges

    5 Front Squats

    1000m run

     Adversity cause some men to break; others to break records.
    -William A. Ward


  • Rock the Bells

    Rock the Bells

    September 4  2012

    Rock the Bells

    Round 1

    20 Double Unders/50 Singles, 20 KB Swings (53/35)

    Round 2

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups

    Round 3

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws

    Round 4

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws, 20 Pullups/Jumping Pullups

    Round 5

    20 Double Unders/50 Singles, 20 KB Swings, 20 Push Ups, 20 Wall Ball Throws, 20 Pullups/Jumping Pullups, 20 KB Swings




  • Ying Yang

    Ying Yang

    Saturday, September 1, 2011

    Ying Yang

     You and Your Partner must complete the following EACH:

    35 Double Unders/100 singles - Partner stands on one foot

    35 Hand Release Push Ups - Partner holds push up plank

    35 Sit Ups - Partner Holds active shoulder

    35 Alternating Lunge with Plates (25/10) - Partner holds squats

    35Tuck Ups - Partner holds midline situp position

    400m run together

    35 Burpees together

    - For Time


  • It's Friday Night....

    It's Friday Night....

    Friday, August 31, 2012

    It's Friday Night

    Complete rounds in the following rep scheme of 25,21,15,9,5


    Front Squat

    Push Press

    Push Ups

    Sit Ups


  • "Christine"

    Thursday, August 30, 2012




    3Rounds of:


    Row 500 M

    Deadlift 12x (Bodyweight)

    Box Jumps 21x (24/20)


    "I hated every minute of training, but I said, 'don't quit. Suffer now and live the rest of your life as a champion!" - Muhammad Ali


  • Inner Strength

    Inner Strength

    Wednesday, August 29, 2012


    Inner Strength - Crossfit Sanctuary working our way to

    Crossfit Total


    Strength Workout

    Deadlift 3 3 3 3 3

    Push Press 3 3 3 3 3

    Front Squat 3 3 3 3 3

    Accumulate your highest total of each lift to come up with your Crossfit Total

    Followed by a 2000K Row


    "..... I didn't know my own strength"  Whitney Houston




  • Breaking Out

    Breaking Out

    Tuesday, August 28, 2012

    Breaking Out


    Complete 5 rounds of the following in the rep scheme of 21-15-9

    1)Push Press

    2)Jump Rope (Double Unders/Singles)

    3)Hollow Rocks

    4)Wall Ball Throws

    5)Jumping Pullups


    "Our deepest fear is that we are inadequate, Our deepest fear is that we are powerful beyond measure."

    Marrianne Williamson


    Watch You Tube Instructional Clip Closely


  • Jailhouse Break

    Jailhouse Break

    Monday, August 27, 2012


    Perform the following circuit in the rep order of 10,9,8,7 .... 1

    Front Loaded Squats

    Push Ups

    Jump Squats

    Tuck Ups





    Sunday, August 26, 2012

    IMPACT Class - We are meeting at Garden City High School Track for our weekly IMPACT Training - a class designed to push you to your conditioning threshold, as you build endurance and stamina.  This class will be great for all of you members training the Men's Health Urbanathlon.  We meet at 5pm every Sunday and the fee is $20.  Please call me if you are interested in attending.



  • Teamwork Makes the Dream Work

    Teamwork Makes the Dream Work

    Saturday, August 25, 2012

    Tabata Teamwork

    5 stations working with partner 15 min of work and 15 min of rest for 8 rounds at each station accumulating reps and calories as a team; 1 minute rest when changing between stations

    Row (for calories)

    Sit Ups

    Air Squats


    Box Jumps (20")


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