WOD - Friday, 4.1.2016

Congrats to Bianca on the birth of Deacon!

Congrats to Bianca on the birth of Deacon!

So many things going on!  Read below for details on all the haps!


Beginning next week the 9:30am and 6pm classes on Tuesday's and Thursday's will be summer fit programming.   Everyone is still welcome to join in to classes at this time,  it is just that the programming will be focused towards the 2 different challenge groups.


We have had a few questions regarding the Challenge which makes me happy to know lots of you are interested.

1.  There is no buy in or charge for this Challenge.  We have set this up and created two groups that have been known to have the most interest.  We encourage you to challenge yourself and we will assist you in programming/ diet advice and to keep you on track.

2. Even if your normal training time is not 9:30am or 6:00pm you 100% welcome to follow that day's programming in the regular hour you attend.  You are also 100% welcome to do it on weekends, during open gym if that better fits your schedule.  We ask that you participate in class with the warm-up, follow the flow of the class, however you will focus your strength/technique and WOD as the challenge prescribes on that Tuesday or Thursday. 

If you have any other questions please feel free to ask Rob, Keith or Anita while in the gym and we will do our best to answer them for you.  Also feel free to Email me anita@activelifethletics.com at any time and I will get back to you with any of your questions.

In addition to our Sunday Sessions, CrossFit Kids classes will now be held at FX Hegarty School in Island Park on Wednesday afternoons beginning April 13.  Sign up through the Island Park Recreation Department using the following link:


Contact Coach Molly for additional information.  516-850-5628

MAN Night

Man Night is coming to CrossFit Island Park.  Saturday April 9th is the night all the MEN in the gym will gather to do manly things like pump iron/ play games and other things us ladies will never know about.  

Save the date and more info will follow!



 Back squat:
A) Find a 1RM
B) Perform 1 x 20 @ 55% or 1RM with a slower down, faster up tempo.

How long does it take you to complete the set? How many breaths do you take in the 20 seconds after you're done with the set?


Cash in: 30 pull ups
5 rounds for time 12 Deadlift 40% 1RM deadlift
12 Push ups
12 box jumps 24/20"
Cash out 50 air squats



4 rounds, 1min work, 20 sec rotation/rest. 1. Assault bike (for cal), 2. hollow rocks, 3 wall balls (20/14) (for reps), 4. GHD back extension (reps), 5. front plank