Hey folks we are already 10 days into May! We are flying through this month and that means we are only 9 days away from the big event...."Spring Cleaning". I saw that a bunch of people have already signed themselves up, but I know we have a whole bunch more of you out there that haven't yet. I know some of you knuckleheads alwaysssss wait til the last minute to register yourself for these events, but it really helps us plan the food much better with more notice. So we appreciate it if you commit now! It's easy as 3..2..1..GO:

3 - Walk into the lobby
2- Write your name on the Event board
1- Grab an info packet
GO- Show up, work hard, have fun!!

Important Announcements:

1) The time for "Spring Cleaning" has been changed to 11am-1pm, instead of 12pm-2pm. Please take note of this. Thanks!

2) It's getting warm-out folks. As you may have realized yesterday, when it rains for a week straight the moisture and humidity in the gym accumulate to create a very uncomfortable setting sometimes. It looks like the rain is slowing down, but Summer is almost here and we will surely have periods of extreme heat and humidity. The big fans will be out soon but that doesn't fix everything. What we ask is that you please get in the habit of bringing in a towel. Please wipe down everything you use and any sweat droplets or puddles you leave behind. We have cleaning spray for this as well. Please take the extra second to keep the equipment sanitary! If everybody does this we will not have any problems. Thanks!

Strength:

P1: Front Squat 3-3-3-3-3
P2: Front Squat 5 x 3 x 80%

WOD:

“Brenton”
Five Rounds of:
Bear crawl (100ft)
Broad Jumps (100ft)

3 Burpees after every 5 Broad Jumps

Hey Tribe, today is the first day of registration for Spring Cleaning, our next big Community Event....aka PARTYYY!! There is a registration board in the lobby where you can walk right in and sign yourself up for the fun. There is more information posted there and your guest registration sheets are available for pick up as well. Get your friends and family involved in the fun, there will be plenty of food and drinks for everyone!

Today's "Strength" portion of the class is going to be a test run of our Spring Cleaning workout. After instruction and drills, you will have 2 minutes worth of warming up followed by 8 minutes to work up to a 1 rep max clean and jerk. Good luck and go big!

Newsday "Athlete of the Week"

Congratulations to Kathleen Costello who was named one of Newsdays "Athletes of the Week" this week after taking first place in 3 different events in her last track meet. Kathleen has broken multiple school records this season and has lead the team Patchogue Medford Girls Track Team to their first League Title in 30 years! Some of her recent highlights include a 33'7" Triple jump, a 16'2" Long Jump, a 16.2 second 100m Hurdles and a 5'1" high jump. Good luck to Kathleen in her final meets over the next few weeks and in the county meet!

"Strength"

1RM Clean and Jerk (8 min clock)

WOD:

10-9-8-7-6-5-4-3-2-1
Deadlifts (115/75)
Power Cleans
Push Press

Hey y'all, who's got a case of "keg shoulder"? Nice job throwing those kegs around yesterday, they can be frustrating!

Cave Peeps:

I made a slight mistake in the email I sent to everyone yesterday. The email addresses that you will be sending your daily scoresheet to will be .(JavaScript must be enabled to view this email address) and .(JavaScript must be enabled to view this email address). In the email I forgot the "CFLI" part...whoops! Your scores for day 1 are due today by noon if you haven't sent them yet. Hurry up!

Spring Cleaning:

Holy crap! With so much going on with the Paleo Challenge over the last 2 weeks, we've barely mentioned our upcoming event, Spring Cleaning. Registration for this event starts tomorrow. You will have until next Wednesday to register yourself, and until next Friday to register your guests. Get your friends and family down here to watch you throw around some serious weight, as well as enjoy raffles, prizes, music, and tons of food and drink. Gonna be the party of the year!

**Note: This is not a competition. All ability levels are invited and highly encouraged to participate. Don't be a baby!**

Toes-2-Rings:

www.youtube.com/watch?v=467PWyby3sI

5 Rounds for Time:
400m Run
10 Pistols (alt legs)
15 Toes-2-Rings
20 Double Unders

Here we go cave peeps! Today is Day 1 of 40 living a strict Paleo lifestyle. We have a total of 55 cave peeps making serious changes to their lives. I am very excited to see the transformations over the next 40 days!

I did receive a few emails about some confusion on certain areas of the challenge, I was traveling all weekend and I will be making my way through those emails as quickly as possible so hang tight!




Thank you to everyone who came down to the Cinco de Mayo Clearance Blowout! It was a huge success and you guys wiped us out of everything! We will keep you posted over the next few weeks about Spring/Summer gear and how to go about getting some.

Awesome job to everyone who participated in last nights festivities, you rocked the workout!

Next event coming up is... THE BLOWOUT SALE whooohooo
Tomorow from 10-11am ONLY. All clothing will be on sale. We are sweeping out the pro-shop so we can restock with some new summer gear

Class Scheduale tomorrow:
9am WBC
10am BLOWOUT
11am All Levels

Strength
Barbell Walking Lunges
10-10-10-10-10

WOD
50 Burpee Box Jumps (24/20)


Post by Brianne