Strongman/Strongwomen Classes start this Sunday so if you haven't signed up yet what are you waiting for?
Running doesn't start till the following week (March 3rd) but don't wait for it to fill up.

<---------------------- For more information about the programs click on the event on the left sidebar.

Those of you planning on doing the CrossFit Open on Friday nights at CFLI please email Brianne if you haven't done so already so we can get the heats going and prepare for the big event. Email: .(JavaScript must be enabled to view this email address)

15 min AMRAP of:
Max Hang Power Snatch

Each Drop:
10 Bar Facing Burpees
200m Run

Hey Tribe, time for a quick chat about a little something known as rest. I'm going to keep it short and sweet, but please don't blow this off.

I've been hearing more than a few people mention feeling "banged up" and noticed some hobbling around over the past few days, yesterday especially. Just remember, you are accountable for yourself. We are all adults and just be cause the WOD looks cool doesn't mean you should skip your rest day and come in to train. You'll start to realize after a while that they are all pretty damn cool and if you miss one, well, there will probably be another badass one up on the board tomorrow.

This week we didn't have our built-in Rest Day on Sunday because of the fundraiser. In fact, most of us did 2 workouts that day. Mix that in with the 100 Pull-ups and push-ups on Saturday and the Bear Complex yesterday, and thats a killer 3-day cycle right there. But let's not forget that many of you came on Thursday as well, if not Wednesday and Tuesday leading in.

Because we all have different training schedules, we do not program any other Rest Days besides Sunday. As much as I love you guys, I do not expect to see your smiling faces every single day. Even if you are a "Gold" member. Unlimited training does not mean come everyday and hope your body survives. If anything, as a Gold member you need to completely in-tune to whats going on with your body and making responsible decisions more than ever.

I do not program the WODs to beat your body into oblivion and see who can survive. That's dumb. I program constantly varied, functional movements, performed at high intensity. I aim them towards adults who I feel confident will make the best decisions before entering the gym and will make the best decisions outside of the gym.

Eat, sleep, recover. If something in your life is inhibiting you from doing one of those 3 things, a day off from the gym might be the best thing to help you get back on track. When you are dialed in with your nutrition and recovery, then you get back to crushing WODs.







Last Call!:

There are still a few spots remaining for The Strongman/Woman classes and the Running & Endurance class for anyone interested. Contact us by the end of the week at the absolute latest!!

10 Rounds for Time:

5 Burpees
10 Jumping Lunges
15 Air Squats
20 Double Unders

WOW, what an unbelievable display of community and teamwork this weekend in both the preparation and execution of the "Gettin Jack'd" event. The event was a huge success and a great time was had by all. With over 100 people packing the house, nearly 50 CFLI athletes participated in the Hero WOD "Jack" and/or the Burpee-a-thon, with most doing both. The energy was through the roof and our bodies were pushed to the limit.

In the end we raised more than $4,500 for the Adaptive Chair, which covered the full cost and even left enough surplus to make a donation to Westhampton BOCES.

I want to take this opportunity to thank everyone who volunteered in the preparation for this event. To the ladies of WBC and anyone else who contributed, it was truly magical to see the group come together with meetings, planning, and contributions to pull off this successful event. Like I mentioned many times over the past 2 days, they were the ones who pulled this off! Thank you again everyone.

We have a few hundred pictures on our camera alone and I know many others snapped 100+ over the course of the event that are floating around on FB. We will filter through and get some albums up throughout the week, but for now I leave you with a few previews:

Strength:

1RM Bear Complex

WOD:

8 MIN AMRAP:
Max cycles of Bear Complex (135/95)
1st drop = 1 rope climb, 2nd drop = 2, etc

¿Que pasa Wodistos y Wodistas?

It's Friday and it's time to go HEAVY! Honestly, what could be a better way to end the week? Let's do it!

"2-3 Mins On Your Own".. look familiar? It should it's the first thing we write up on the board everyday! So today, instead of grabbing that PVC pipe and doing a couple of pass throughs as you talk to your amigos (or amigas), let's take a look at this Vid and "hit your own personal hell tissues" as K-Starr would say.

Try and pick at least 1 mobilty and get to it..definitely the right day for it


Don't forget "Getting Jack'd" is this Sunday! Registration starts at 10:30am, 1st Heat kicks off at 11am!

Brian Demos The Squat Clean


Strength
1RM Squat Clean
(6 Min Clock)

WOD:
3 Rounds of 90s on 60s off:
Max rep Squat Cleans with 75% Bodyweight


post by Fogs

Hey folks, time to give another run at one of the Open workouts from last year. This was the 5th WOD out of 6, and it was the longest of the competition. It's nothing we can't handle though, and it's a good test to see where you stand headed into the open this year. Remember, if you are still on the fence or thinking about registering, we have less than a week until the first WOD is announced. Stop waiting around!

Speaking of waiting around, there are still a few spots left for the Strongman class but they will be filled soon! Do not underestimate how awesome this class is going to be!





Here are some tips for those dreaded toes-2-bar....

20 Min AMRAP:
5 Power Cleans (145/100)
10 Toes-2-Bar
15 Wall Ball (20/14)