Upcoming Events

12/15 – Body Work * “Tune-Ups” with Joe Bianculli 4:30-9pm

12/20 – Holiday Party 7:30 @ Monohans & Fitzgerald – on Bell Blvd.

  • $60 Dinner/Open Bar  (Please pay in cash as your earliest convenience)

Weekend Schedule & Upcoming Events

11.15 – Saturday – Epic Showdown

  • 9 , 10 , 11am Group Classes,  No Free Trial or Open Gym

11.16 – Sunday – Normal Group Class Schedule

  • CrossFit Kids – Free Trial 12:30

11.17 – Monday – 4:30 – 8:30

  • Body Work w/ Joe Bianculli
  • PurePharma Q&A – Gabe Yanez will be here explaining why these supplements are so important and will be able to answer any questions you have.  PurePharma supplements are available for purchase at the box.

11.22 – Saturday – 12:00 – 2:30  – Foundations Seminar

  • If you have not attended our new Foundations Seminar we recommend you attend.  It is included in your membership. Current members can bring a friend or family member.

11.23 – Sunday – Beat The Bracket @ CrossFit 5th Ave

  • Normally Scheduled Group Classes,  No CrossFit Kids


October Personal Records

  • Zi – 1st Rope Climb, Front Squat 105 3rm
  • Wellington – Deadlift 315# 1rm
  • Frankie – Squat Clean 225#, Deadlift 395#
  • Antonella – 1st Rope Climb
  • Jason – Squat Clean 205#, Hang Clean 195#
  • Ben – Power Snatch 180# 2rm, Shoulder Press 170# Front Squat 265#
  • Shaina – 1st Unassisted Pull Up WOD, Hang Clean 115# 3rm, 125# 1rm
  • Jenni – Back Squat 135# 2rm
  • Ian – Back Squat 175# 3rm
  • Jimmy – Hang Clean 200# 3rm
  • Frank – Power Snatch 205#
  • Josh – Deadlift 305# 2rm
  • Angela – Front Squat 200#, OHS 145# 3rm
  • Laura – Back Lunge 165# 2rm
  • Gabi – Deadlift 255#
  • Lauren – Deadlift 270#
  • Dave – 20 Unbroken Double Unders

Flexibility is a Weakness



You may have noticed an increase in the amount of foam rollers we have at the box and you may be wondering why so many.  Well…we work hard and our bodies are extremely tight.  We will be teaching you more foam rolling/stretching  techniques during the warm-ups and we would like you to tell us how you feel before and after we rollout (Test & Re-Test).  As we have stated before, everybody is going to have different “Trigger Points” that need to be worked on.  Throughout the next few weeks we want you to try and find yours and work on them.  During our “Strength/Skill” portion of our WODs, we will stress mobilization, now is your time to work on it.







Tips for Self-Myofascial Release (Foam Rolling)

  • Perform foam roller sessions when your muscles are warm or after a workout.
  • Position the roller under the soft tissue area you want to release or loosen.
  • Gently roll your body weight back and forth across the roller while targeting the affected muscle.
  • Move slowly and work from the center of the body out toward your extremities.
  • If you find a particularly painful area (trigger point), hold that position until the area softens.
  • Focus on areas that are tight or have reduced range of motion.
  • Stay on soft tissue and avoid rolling directly over bone or joints.



Pure Pharma

We are excited to announce a new line of supplements that we will be carrying, Pure Pharma.  Available to purchase next week!

Pure Pharma provides athletes with the most powerful micronutrients.  Although their product line is small this allows them to focus and specialize in these supplements, providing you with the highest quality.  We will be carrying the Pure Pharma 3, which is a complete package of the essential vitamins & minerals the human body needs to function to its full potential.


Pure Pharma 3 : The Complete Package – $65

  • O3 :  Ultra Pure Fish Oils : Omega 3purepharma_3_1_3
    • Reduce Inflammation
    • Great for the heart
    • Maintains Brain Function
    • Maintains Normal Vision
  • D3: Vitamin D + Organic Coconut Oil
    • Helps strengthen bones
    • Helps improves immune function
    • Reduces risk of osteoporosis
    • Reduces risk of depression
  • M3: Minerals (Magnesium, Zinc, B6)
    • Reduces fatigue
    • Enhances recovery
    • Maintains electrolyte balances
    • Essential for muscle function

Everything you need in one package.

More Info.. 

Product Overview

Upcoming Events (New Events Added)

Monday October 13th @ 2pm , Join us for a FREE Demo and the Re-Launch of our CrossFit Kids Program.  Bring your friends, the more the merrier.  Free Trials will also be available Sundays at 12:30.

Saturday October 18th 12pm-2pm,  Foundations Seminar, All NEW members should attend & current members who want to revisit the technique feel free to come in.  This is open to all Current Members (included in membership)  Non-Members $75 fee.

Monday, October 20th from 4:30 – 8:30, we will have TWO visitors at the box (Two Plums for One).

  • Our friend, Joseph Bianculli from Five Phases Acupunture will be returning to “repair” your bodies.
  • Bryan Daddio will be demoing a great new style of Heart Rate Monitor, the Turbo-STRAPP.

Ever wonder what your heart rate is during a WOD?  Well now with the help of Turbo Strap you can easily track it and see your calories burned.  Plus you can compare your work effort to other members, friends & family who use the Turbo-STRAPP.

Turbo-STRAPP uses a heart rate sensor that measures heart rate in real time with a high degree of accuracy.

 ** NEW ** Saturday, October 25th:

  • Barbell For Boobs 9-12am (Heats Every Half Hour) Click here to Donate.  Any donation will be greatly appreciated.
  • Paleo Dinner 7pm – @ Shaina’s House.  Address will be provided at the box.


Saturday, November 8th – Family Fun Run- Rockville Center.  Click Here to Sign Up

Saturday, November 15th – Epic Showdown – St. James, NY.  Click Here to Sign Up

Sunday. November 23rd – Beat The Bracket (Team of 2)  Reebok CrossFit 5th Ave.  Click Here to Sign Up

*If you are not competing come on down to show support*


Foundations Seminar

Our Foundations Program will be changing as of October 1st.  Instead of running it multiple sessions over a 3 week period, it will be a  2-hour Seminar. once a month.  We want all new members to attend this seminar at least once. Current members can attend as well to refresh yourself with the basics.  (included in membership). Register online.  We are maxing out the class at 15 athletes.  Our first Foundations Seminar will be on:

Saturday, October 18th at 12pm.  



How Much is Foundations?

Foundations is included in your monthly membership.  If you have a current membership it is FREE.  Without a membership there is a $75 fee.

Can I start normal Group Classes before I take Foundations?

Yes, but you must attend the Foundations Seminar when the date comes around.  We want you to attend group classes & meet the members.  During these classes new members will be limited on the amount of weight they lift to ensure safety & proper technique.

How am I going to remember everything I learn in Foundations?

Don’t Worry.  Your coaches will revisit the technique during our “warm-up” in the beginning of every group class.


Row, Row, Row, Your Boat!

Many people have a misconception about rowing. It makes logical sense to think if you are moving quicker on the rower you are covering more distance.  But this is incorrect.  You will be surprised how important an efficient proper technique is on the rower.  Think about rowing in comparison to our olympic lifts.  When performing oly lifts we want to keep the bar in straight path as we move our body around the barbell.  Rowing should be looked at the same way. Here are some tips to improve rowing technique.

1.  Don’t Lock In – when placing your feet on the platform you do NOT want to tighten the straps all the way.  You want to keep some slack so you can get full extension on the pull.

2. Body Position – same as when we approach the barbell we want to “set your spine” first.  Pull the shoulder blades back and chest out to lock your upper body in position.  The upper body should remain rigid.  There should be no break in body position from the hip to shoulder during your row.

3.  “I’m going in” – when you are “loading” up (closer to the rower) you want to keep the back positioning and hinge at the hip to get as close to the rower as possible.  The handles should be about mid shin (very similar to our deadlift).

4. “Lean Back” – on the pull you want to make sure to move  the legs—> hips —–> arms.  Until you reach full extension

5.  Reset –  On the next rep you want to reverse the order Arms —> hips —>  legs.  and you will then be back at step #3.


To practice our Rowing Technique & to add to our Paleo Challenge we will have a:

“Challenge of the Month”

 For Time :  Row 2K

*This can be done during off hours (no classes) or you can always take a rower outside if space is an issue*

Paleo Challenges WODs Released / Deer Antler Velvet

The LuRong Paleo Challenge has begun and the first 3 WODs have been released.  We have 2 weeks to complete them and post our scores.  The WODs will become our Daily WODs on the Days listed below.  If you cannot make these days, please speak with one of your coaches to set a time that you can come in and complete the WOD. (This can be during a normally scheduled group class or during off hours).


WOD #1 : Tuesday 9/16

WOD #2: Friday 9/19

WOD #3: Monday 9/22


With the LuRong Paleo challenge beginning , you may ask yourself what in the world is a LuRong.  Well Lurong is more commonly known as Deer Antler Velvet.    Deer velvet is used to boost strength and endurance, improve the way the immune system works, counter the effects of stress, and promote rapid recovery from illness.

Other uses include treatment of high cholesterolhigh blood pressuremigraines, muscle aches and pains, asthma, indigestion, weak bones (osteoporosis), headache,liver and kidney disorders, cold hands and feet, soreness and weakness in the lower back and knees, chronic skin ulcers, and overactive bladder. It is also used to promote youthfulness, sharpen thinking skills, protect the liver from toxins, stimulate production and circulation of blood, and increase the number of red blood cells.

*Consult with your physician before consumption*


We meet again!

The LuRong Paleo Challenge is back and we are ready.  For those of you whom participated last year know the success we have had with this challenge.  If you feel you have hit a wall in your performance or physical appearance, we guarantee this challenge will take it to the next level.  Click the image below for more info and registration.


What does the challenge involve?

The Challenge provides 10 WODS, each with 3 Skill Level options so you are sure to find a challenging workout that is appropriate for your experience level. That means if you are brand new to CrossFit, you will be fine and there is no need to be intimidated. This also means that if you were CrossFitting before there was a Reebok Nano, you will be physically challenged to reach the next level.

Changing your dietary habits goes beyond looking better in the mirror. While that is a fine goal, there is more at stake than just your physical appearance. Every aspect of our health and performance is traced back to your diet. Taking part in the 8 week Challenge will not only give you the tips and resources to change your lifestyle, but it also gives your body a much needed ‘reset’ from all the processed foods, artificial ingredients, sugar, and junk that are staples of the modern American diet.

Taking proactive steps to your health now is an investment to your future and the future of your family. Last year we heard countless stories about how entire families were transformed due to just one person in the family participating in the Challenge. Results are contagious. If we are honest with ourselves, we know a change needs to be made. The problem is that we seldom know where to start.  Now you do. Start with the LuRong Living Paleo Challenge.

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