WOD - Saturday, 5.7.2016

Keri Warface!

Keri Warface!

A special note from Anita!

My last day for a while!

I just wanted to take a moment and let you all know (incase some of you are not aware) that today, Friday May 6th is my last day in the gym for my maternity leave.  In the last few weeks it has become more difficult for me to coach and be on my feet all day.  Our little boy is due in the next few weeks and being home will allow me to rest (maybe a little) and finalize our lives for his arrival.

With that being said, I also wanted to take this moment and tell you how much I will miss being the gym on a daily basis.  I have been coaching since I was a teenager and it is something that I really enjoy.  I love seeing how you all progress and there is nothing more exciting to me than seeing someone get a new skill or to PR a lift.  I also love seeing how each of you develop not only with your physical abilities but also with your mental abilities.   I will also miss the amazing moments with you and the friendships we have developed.  This has been an amazing year and we are an amazing community!!!  Thank you for welcoming me in and I can't wait to be back to work out again with you!

I also want to take this moment to let you know that I have not left this gym without thinking of you the members and what will happen to you all when I am gone. I want to let you know that Rob and I have been working closely together for the last month to make sure that the transition of me moving out will only positively affect anything in the gym aside from you not seeing my beautiful face and growing belly on a regular basis.  

Rob will be taking over as Manager (in a greater role than I was able to do) and I know he is going to be AMAZING!!!!!  I am excited to see how his leadship will change this gym in a way that I BELIEVE will be a great for all of us in this community.  So going forward, please feel free to contact him directly with any questions and/or concerns about the gym. He is the go to and will do all he can to make sure this gym moves in a direction of greatness!!!!

I will see you all soon and hopfully in the gym where I will be kicking your butts in Wods and looking and moving a little more normally.

Happy Mother's Day to all you Mothers and have a wonderful weekend!!!

Schedule Change: There is no Olympic Lifting with Coach Joe with Saturday May 7th, 2016.


1. We are hosting a "Wrinkled to Ripped" Promo class for masters aged athletes only who are ready to get in shape but have been intimidated by CrossFit. Tell your parents, tell your friends, tell your family, we want them here for it! The class is free and it's on May 15th at 1PM. Details for sign up are in the gym, ask Rob Moloney or Keith. You can give us someone's contact and we will call them, or they can call us. 

2. We are running an AT HOME fitness program for people who aren't ready to start CrossFit yet. We will write 4 weeks of programming for people to do at home, or anywhere with commonly found equipment. No membership required. This is a no excuses opportunity for the people you love to finally get off their ass! And it's free. Click this link to get signed up -> https://www.facebook.com/groups/265230837147265/

3. We are launching a new membership on May 1. Our Fitness Membership will give people access to our fitness classes for just $89/month! This is an opportunity for people who are ready to start but not ready to lift heavy to come to a no intimidation class and get their fitness on! Tell your friends.

CrossFit Kids Mini Session begins May 15!!

The Sunday CF Kids sessions return May 15 and 22, June 5 and 12 for Pre-K through Grade 10. Sign up at CrossFit Island Park or through Long Beach Rec. Member discounts available.  For more information contact Coach Molly 516-850-5628.

Run 400M
15-12-9 Thrusters 95/65# Burpees Run
21-15-9 Hang power cleans Pull ups
Run 400M
30-20-10 Deadlift 95/64# Wall ball 20/14#
Run 400M