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Wow that was fun! Right? Yesterday's WOD was a little out of the ordinary but you guys tackled it like true warriors. Now let's take a shot at some more traditional CF.

We have just re-stocked on PurePharma Omega-3 Fish Oil and have now added a supply of PurePharma Vitamin D3.

We sell this stuff for 2 reasons:

1) You NEED to be taking both, everyday.
2) This is brand is of the highest quality.

Like I've said before, whether you get your Omega-3 and D3 from us, or somewhere else, there is no excuse not to be taking it DAILY. See a coach to get yours right away.


Registration is supposed to be closed but we've had a few last minute inquires so we have re-opened it until Friday only. Starts on Saturday so hurry up!!

Get up, Get-up, and Get-down

Hey all you firebreathin' fools, way to get down on that WOD yesterday! It was fun as always and you probably realize why it's become a fan favorite around here (ya know, in a love-hate kind of way).

Today's workout is a little funky, but will definitely challenge you. The movements aren't the most common, but we love trying new things right? Ya know, being prepared for anything? Just tackle it head on, and have fun with it.

WOD #2 (12.2) will be announced tomorrow night for the CF Games Open. Remember, we will be meeting every Friday night at 7:30pm to attack these workouts. ALL ARE WELCOME TO COME CHEER US ON! The intensity was insane last week and it wasn't even a very spectator friendly workout. Let's blow the roof off this week!

Sotts Press

Nasty Girls

It's Mondayyyyy! In case you didn't know, we love Mondays here cause it means we have a full week of WODs lined up and ready for crushing. So hopefully you woke up with a bad case of "The Mondays" this morning, cause we need go-getters only for this WOD today!

Yesterday kicked off our "Strongman/Strongman Woman Sundays" class. These bad-aces showed up full force ready to try something new and challenging. It was a hell of a morning/afternoon and everyone had a blast! And we still have 5 more weeks of fun planned! CAN'T WAIT!

Here is a classic WOD demo from the original CF box, CF Santa Cruz. This WOD got it's name from these 3 ladies. Make sure you check out the last 2-3 minutes for an awesome display of CF spirit and true guts.

Phenomenal Friday

Hope everyone's looking to end the week heavy, cause that's exactly what we're doing.

Take a look at this video and see the easiest way to set up the deadlift.

Now take a look at this Vid and see if you're actually ready for them! Little Mobility with the Mobility Maestro guessed it. K-Starr
(By the way he did this mobility in a hotel room... I'm sure you'll find a way wink Good Prep Test).

As soon as the 6:30 class is finished we're getting right to it. 1st heat starts at 8:00pm. Keep in mind we have to measure everyone's max height reach and set up individual targets so it might take some time. Expect an e-mail early this afternoon with official heat times. Non-Competitors feel free to come root these guys and girls on for their debut to the 2012 CrossFit Games. It's going to be intense!


Alternating "Tabata"
Deadlifts (Bodyweight)

Tabata: 20 second work period followed by 10 seconds of rest for a total of 8 rounds each movement (alternating).

post by Fogs


Laaaate post! Sorry Tribe. Let's get right to it....

WOD demo with Brian, Pat, and Ian from October 2011

So Much Stuff, So Little Time

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)

Kegs Stones
Prowler Yoke

Let’s Talk About Rest Baby

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!!

Max Monday

Hope the teens are ready to push it to the Max tonight...their 1 rep max that is! Not saying what the lift is but it's going to be fun!
Kids I'll see you all tomorrow... be prepared! wink

As some of you may know the CrossFit Open is right around the corner. This is when athletes from all over the world compete in hopes of being crowned "The Fittest on Earth". This is a little preview for it.. but I want you to watch this and just take a good look at all the different types of people competing..doesn't matter who you are or where you're from...CrossFit is for everyone!

What a Day!

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:

Heavy Friday

¿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

1RM Squat Clean
(6 Min Clock)

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

post by Fogs

Holy Moly!

Can you believe we're half way through the Winter Season already! HOLY MOLY! Teens Hit the half way mark last night with nearly everyone hitting a big PR on their Front Squats and finishing up with a killer workout at the end. Great job! Kids will hit it the half way today with an awesome WOD we did in the beginning of the season...with all the hard work you've been putting in I know you're all going to beat your times!

Let's take a peak at how hard everyone's been working..


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....

Get Ready to Crawl

Hey Guys! here are some videos to help with today's movements


Hey Tribe, don't forget our Gettin' Jack'd fundraiser is this Sunday! You may have seen that the chair has already arrived and is in our lobby. All the hard work is going to a great cause!

There are still a few spots left for Strongman Sundays. If you are interested, act quick! The Running & Endurance class is also officially open for registration. Work on that weakness!

Strength Demo:

WOD demo:


Start of a fresh week, let's crushit! (not a typo)

Weekend Recap:

Frostbite 2012, CrossFit Long Island City:

Busy weekend for many members of the CFLI tribe. Let's start off by giving a shout out to the brave men who took on the outdoor challenge of Frostbite 2012 at CF Long Island City. This event was entirely outdoors in the frigged cold, but the boys showed up to play. In the Rx'd division we had Kenny Lamb, Blake Perez, and Mark Iorio finish up in 21, 22, and 24 respectively in what looks like a tough field with some killer WODs. Over on the scaled side, CFLI fills the majority of the podium with Marty Accardi taking 3rd, and Dan Salazar bringing home the gold! Amazing effort by all who competed. I was not in attendance to get the full stories yet, but based off pictures and FB updates, I can see the men crushed!

CRCF Classic, CrossFit Charles River, MA

Up north a little, in a small town outside Boston, Brian, Brianne, Pat, and Nicole LoMeli participated in an event known as the Charles River Classic. This was a partner competition with the teams consisting of 1 male and 1 female. The event consisted of a max effort lift in the Snatch as event 1, a max effort lift in the Clean and Jerk as event 2, and a traditional CF style metcon as the third event. The crew represented very well in an extremely talented field. The crew PR'd or tied their PR on 7 out of the 8 lifts, and finished very strong on the brutal partner WOD. Here is the breakdown of the totals:

Nicole - Snatch 90 (tie PR), C&J 130 (PR)
Pat- Snatch 185 (tie PR, had 195 at the buzzer but just ran out of time!) C&J 240 (PR)
Nicole/Pat metcon- (still waiting for result)

Brianne- Snatch 135 (PR) C&J 200 (PR)
Brian- Snatch 215, C&J 300 (PR)
Brian/Brianne metcon - 3rd (unofficial)
Overall- 4th

To say the field was tough is an understatement. We saw many of the same faces we saw on the grounds of Reebok HQ last June for Regionals, several of which ended up in LA for the Affiliate Cup. If you take a second to crunch the numbers you see listed above, and then look at the overall place finish, you can get an idea of what we were up against. We represented very well though and had a lot of fun doing it!

Today we will be doing a Hero WOD to kick off the week:


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Chip-Chip-Chip Away

Well it's Friday folks, let's have a little fun!

We are going to be hitting a long WOD today. The format is usually referred to as a "chipper". Let's talk about "chippers" for a minute. We see lots of different reactions when a chipper comes up, some love them (or at least prefer them over other WOD formats), some (read:most) hate them. At first glance, they usually resemble a mish-mosh of movements listed together with high repetitions. At second glance, it still looks like that. This is because, well, that's what they are. Chippers aren't necessarily the most conducive approach in yielding the fittest peeps in town, which is why you only see them appear in our programming occasionally. Are you gonna work your ace off and sweat like a mad man? Heck yeah. If you did chippers 3-4x/week will you see the same results as someone who consistently incorporates a barbell into their training in some way? No. Although our programming is varied (not randomized, there is a difference), the frequent usage of compound, multi-joint movements will elicit a far greater systemic stress (good stress), triggering a much faster and more profound adaptation. This is why the majority of the time you walk in our door you will be lifting something heavy and be throwing around some serious weight.

Now, back to the chipper. So just because this format isn't as powerful as our usual barbell movement WODs and old fashion couplets and triplets, doesn't mean we can't throw one in the mix every once in a while to put your body to the test. Nothing wrong with a little hard work to see what your made of. We refer to the WOD as a "chipper" because you usually have to "chip-away" at the high repetitions little by little until you are finished. However, there are some out there who refer to them as "chippers" because when you finish the WOD, you feel like your body just went through a wood chipper.....Enjoy!

Good luck to all competing in Frostbite 2012 this weekend in Long Island City! And to those competing in the CFCR Classic in Massachusetts!

Thursday 2.9.2010

We are cruisin' right along folks...already Thursday! Let's keep the good times rollin with everyones favorite....OVERHEAD SQUATS! YIPPEE!

Here are some tips for the Overhead Squat:

Here is WOD demo of the Snatch Balance

Let’s Reflect

Hey kiddos, you've all been doing a great job so far as we're half way through our 4th week of the winter Season. I want you all to take a second and reflect on what we've done in here so far, and what you want out of this by the end of the Season. I've seen a lot of dedication and hard work so far, but I know a few of us could push it a little more. As your coach, I want to see you all succeed and to do that you yourself has to put in the effort. Start thinking about that as we're coming close to the half way point of the entire season.

This is what it took to be crowned the fittest man and fittest woman on earth.

Climbing and Cleaning! (and Burpees)

Welcome to mid-week folks. If you survived yesterdays WOD give yourself a pat on the back, it was quite a doozie. But don't stop now, this week is just getting warmed up...

Specialty Classes:

The Strongman/Woman Class is filling up very quickly, and based off multiple inquiries about pre-registering, the Running & Endurance looks like it will do the same. Please email .(JavaScript must be enabled to view this email address) right away to get involved. Click the links on the left or visit our "Events" section for more details.

CF Games Open Quals:

If you are participating in the Open qualifier, you better head over to to register! A lot of people from the meeting last week have not registered yet. What are you waiting for?!? The first WOD will be destroyed on Friday February 24th at 7:30pm. Ohhhhh yeahhhhhh......

Pictures Say 1000 Words

Running & Endurance

Ok folks, the time has come for the announcement of the CFLI Running and Endurance class which will be taking place throughout March and April. Click the link on the left hand side or go directyl to the "Events" section for more details.

Keep in mind, these extra programs are just a way to provide more training options and a chance to try out new training in specialized areas. By no means do we expect you to participate in both upcoming classes, or either of them for that matter. But like everything we do, they will be challenging and lots of fun, and all are welcome. Hope to see you there!

If you look like this when you run (you might not even realize), you might want to consider the R&E class smile

Gettin' Jack'd:

The date is quickly approaching! Hopefully you've been gathering up some sponsors for the the Burpee-a-thon. If not, get it done! Remember, a few small donations add up to a lot....


Congratulations to the New York Football Giants for winning the SUPER BOWL! I bet you would have never predicted this about 8 weeks ago, but nevertheless, they do it again!

Strongman / Strongwoman Sunday:

It's official, registration has opened. I already have emails in my inbox and people calling the office before the sun even came up this morning, so I'm guessing it's going to fill up quickly. There are 12 slots available for each class, and it will be a first-come-first-serve basis.

Here are the deetz, which will also be added to our "Events" section.

Come learn the fundamentals of Strongman movements like tire flips, keg lifts, Atlas Stones, Yokes, log presses, Farmers Walks, sled pushes/pulls and more! (not all pictured)

Each session will be 1.5 hours long and include skill instruction and technique work in a few different strongman domains, as well as 2-4 Strongman Style WODs per session. Since this is CrossFit, the workouts will have a CF flavor to them and will be scaled when necessary.

Each class will be capped to the first 12 athletes, so do not hesitate to register!

Begins Monday February 6th. Call 631.909.4849 to reserve your spot.

February 26th- April 1st (6 sessions)

Women: 10am – 11:30am
Men: 12pm – 1:30pm

CFLI Gold Members – $129
CFLI Members - $149
Non-CFLI Members - $179

Of course, you won't want to miss out on this one. For those wondering about the Running / Endurance class....tune in tomorrow!


It's that time of the week...Friday! That means the big meeting for the CF Games Open is tonight! 7:30pm sharp. Don't miss out! On-the-fencers are more than welcome...come learn more.

For those that want to get a head start...registration has opened. Click the link below:

And get your game face on!

And since this is the last post before the Super Bowl....LET'S GO GIANTS!!!!!

Run Fast, Lift Heavy

Hey folks, let's lift some heavy sh..tuff. And how about some running?

Don't forget: CF Open meeting tomorrow night at 7:30pm! Anyone who is thinking about giving the Open a shot better be there!

"The CrossFit Open and f----ing cheaters" by CrossFit Mean Streets (the last few paragraphs are a must-read!)

Get Some!

What a week this is turning out to be! Teens and Kids hit a tough WOD on Monday and Tuesday with a lot of heart and a lot of sweat! Hope you're all ready to keep up that same discipline because we have some more tough ones coming your way!

Keep your eyes open for CrossFit... I heard that this past week CrossFit was done on the TV show "The Biggest Loser". WOW think this stuff is starting to spread yet? Like I said, you are all a part of something BIG! Keep up the good work!