I’d like to update everyone on the move. We will be moving Saturday, January 30th. There will be no classes that day and possibly Sunday.  Denis’s moving company once again will be doing the move, but I could definitely use as much help as possible. Our new address is 809 Middle Country Rd in St. James/ Smithtown. The new place is going to be awesome!! We will have two bathrooms (that actually work) the walls are freshly painted ( no paint chips falling off the walls) and it will be easier for me to keep clean. It’s only 200 ft smaller so we still have that big open space to workout with the rig down the middle with no columns in the way. The running will also be much better and safer. And the best part is we will have a garage door off the back right next to a man door. The front double doors also open nice and wide. There are also ceiling fans.  I’ll be adding a class in the afternoon and changing the hours to 4:15, 5:15, 6:15, 7:15 and 8:15 on Tuesdays and Thursdays. Also, I’m starting a boot camp class for non-CrossFitters. This is a separate membership and will be six week sessions held on Monday, Wednesday and Friday. So spread the word!!  I’ll keep you posted on the time of the move.

And on another note, thank you for being patient regarding the hoodies and thermals. We’re almost there!! Deposit has been made, which means this may actually happen before the Summer arrives. 


5 sets

2 position power snatch

hang power snatch (above knee) + power snatch (floor)

Increase the weight with each set or focus on your form, mechanics and technique

CrossFit WOD: 


75 power snatches 95#/65# RX+ 115#/85#

*** Every minute perform 5 box jumps 24″/20″ RX+ 30″/24″

*** Start with box jumps first


50 power snatches 55#/25#

*** Every minute perform 3 box jumps 14″/11″