CrossFit Seize the Day added a new photo — with Bari Tobias Keith and 3 others. Sun 5/9/21 11:00 AM . if you have travelled outside the metro area or socialized outside your usual "bubble". - CFSD Barbell Club is back starting Saturday September 26th at 11am and will meet every other Saturday. I am also aware that many of you believe that CFSD should do the same and I certainly understand why. Thursday April 15, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630p . Keeping hydrated in this heat means more than just drinking water. Deadlifts – 10 reps building to Part 2 wt. Starting tomorrow the following changes are being made to the schedule. It took a few weeks longer for them to arrive than we had hoped, but they’re here! Overhead Squats (115/75)(60% Part 1), ...in remaining time max Burpee over rower, ** scale weight and calories as needed **, (Partner 1 runs, Partner 2 does WB’s etc), * scale reps to 20/16 so the work takes :60-75sec per movement, b) 10x Squats + HRPU w/ tap + Sit-ups + Leg Raises to MB + MB Burpees, :30 x Hollows, Arches, Pulse Squats, Ring Rows, 5x (Empty Bar) - Frt Sqt/Push Press/Thruster, a) 50 DU’s / SU’s + 15/12/9  Shoulder to Overhead (95/65)(40-50% Part 1), b) 50 DU’s / SU’s + 15/12/9 Hang Power Clean (115/75), c) 50 DU’s / SU’s + 15/12/9 Deadlifts (135/95), Banded pull-a-parts + banded deadlift/row, 8x (empty bar) Deadlift / HPC / Press / Push Press / Jerk, 3x Empty Bar Frt Sqt/PP Thruster (empty bar)5 Thrusters’, 7rds of:  4 Power Cleans + 17 HRPU or Abmat Sit-ups, 7rds of:  4 Power Cleans + 17 Wall Balls + 76 DU's / SU’s, Power Cleans - sets of 3-5 reps building to workout weight, *At-home athletes may use db’s or the kb for the rack lunges, a) Handstand Hold (freestanding/wall assisted/bear crawl), 50m Sled warmup ( start lite and build to Parr 1 wt. Rounds should be taking around 2 minutes. In our experience, we can metabolic mountains in just about 30 days but unlearning and re-learning health concepts involving food, movement and lifestyle. Monday April 12, 2021 (m) Class Times - 5a/6a/8a/9a/10a/430p/530/630p CF Kids - 730p . EMOM x max reps in :30sec. Dr. Frank has worked with clients ranging from top CrossFit athletes and exercise enthusiasts looking to reach their maximum potential, to rehab patients looking for improved quality of life. Pause OHS – 5reps building to Part 1 starting wt. It will redirect you to Netflix's website. row, 8 ground-to-overhead(95/65) + 10 bar-facing burpees, 500m Row + 15 Double KB Front Squats (53/35) + Max pullups in remaining time, lass Times - 6a/8a/9a/10a/430p/530p/630p/730p. You may sign up for a class right up to the beginning of a class if there is space available. Turning your body into an optimal, fuel-efficient machine is not about tricks and gimmicks. Our focus on safety and technique makes our classes appropriate for people of all ages, levels and physical abilities. Classes will be outside whenever the weather permits, but you should always be prepared with a mask in case we need to be inside. It will ask you if you want to start your own party – disregard that. Young or old; in shape or not - EVERY ONE can do CrossFit. Keep in touch. There are 3 videos – Shoulders #1 – Shoulders #2 and Lower Body #1. Forgot account? Only one partner works at a time. Each month our gym is tested and we are graded on how well we follow these protocols. as Part 1), Ground to Sky / Pulse Squats / Mtn Climbers / DB Deadlifts / DB HPC / DB Frt Squats / Bicep Curls/ OH Tri Ext. Hey everyone – when we heard we were going to need to close for a while – we ordered a ton of DB’s from Rogue, figuring that if we could let each of you borrow a pair, we could write some challenging workouts that would keep you strong. We will publish daily high-resolution videos for you to follow at home on your own schedule. The 11 Reps of 9 exercises represents the date. Step-ups /, * sub – horizontal pull-ups/Bent-over Rows/Banded Rows, 1min x Leg Swings (Forward/Reverse – Side/Side), 5reps x Pause Front Squats – start lite and warm-up to Part 1 starting weight, 400m Run + 30 Ground to OH (any weight/object), ** scale the run to 2min run or other cardio, 10a Zoom WOD  / 530p Zoom WOD / 630p Mobility+Gymnastics, a) Floor Press w/Glute Bridge hold (per arm), ** Start with a weight that you can control for 12reps. Think of this as a ‘you vs. you’ rather than ‘you vs others’. Following the Fight Bone Bad format – 3rds x max reps with 1min rest in between rounds. in remaining time each minute do active recovery (SU’s, JJ’s, Jog in place, etc.). It is about lifting heavy, awkward objects (like those you encounter in life) and getting them from A to B - whether that is from the ground to overhead, or from one end of the room to the other. 6 Power Cleans (115/75)(50-60% Part 1)12 Push-up w/ Shoulder Tap18 Air Squats . CrossFit Seize the Day is on Facebook. We will continue adding to this list, so save the link! 24/20 cal rowed and then an amrap in the remaining time of: 5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105), Part 1 – Build to a challenging 3 or 5 rep Tempo Front Squat at 30X2 tempo, Class Times - 6a/8a/9a/10a/430p/530p/630p, 50m Double OH Carry + 50m Double Rack Carry + 50m Farmer Carry (ahap), 15/12cal Bike + max KBS in remaining time, ** no time cap – work until the work is done **. Please make sure to reserve you classes ahead of time. What is the 4 Week Reset? Lunges + Halo’s, 30sec x  Row or KB Deadlifts + Tricep Ext. (Can’t get together? Use a pair of DB’s or barbell. Part 2- 20/15/10/5 for time: Cal Rower KB swings (53/35) S2OH (60% Part 1), Sunday December 6, 2020Class Times - 8a/9a/10a .Partners alternate full rounds for 30min (target is 4-5 rds)12/10 Ground to OH (35/25)12/10 DB Front Squats100m Run12/10 DB Front Squats12/10 Ground to OH** consider scaling to one rep less each round, Saturday December 5, 2020Class Times - 8a/840a/920a/10aCF Kids - 11a.Part 1 – for time:75 Wall Balls – EMOM perform 5 KBS into...75 KBS – EMOM perform 5 SADSinto...75 SADS - EMOM 5 Wall Balls .Rx (WB 20/14)(SADS 50/35)(KB 53/35)**scale reps to 60**, Friday December 4Class Times – 5/6/8/9/10/430/530.Part 1 – 3rds x 3min amrap’sMin 0-3: 5/4 cal Assault Bike/Ski erg + 5 Power Cleans (95/65) + 5 TTB/K2C(3min rest)Min 6-9: 5/4 cal Assault Bike/Ski erg + 4 Power Cleans (115/75) + 5 TTB/K2C(3min rest)Min 9-12: 5/4 cal Assault Bike/Ski erg +3 Power Cleans (135/95) + 5 TTB/K2C. A facility will be allowed to open indoors on Monday 9/2 without this inspection (we will still need to have one done in the immediate future). But, we need to understand what our bodies are actually wanting.... and that takes time and patience. BARBELL CLUB – Allows Athletes to practice the Olympic weightlifting movements (clean and jerk/snatch) and accessory work to assist in lifting technique and overall strength. Log In. Netflix Party is only viewable on your laptop or desktop through the Google Chrome browser(so not your Ipad, phon, etc). During our existence we’ve been incredibly proud of the fact that our CFSD family has represented a diverse group of individuals of numerous races, backgrounds, gender identities, etc. Rd 1 @ 10sec descent -10sec hold at bottom-10sec ascent, * use bench if you have it – if not press from the floor, * if you only have 1 db perform 10 reps/side, 10x Frt Squat/Push Press/Hang Power Clean/Hang Squat Clean, 1+ rds of 10 Bench Press and Bent Row (build to P1 starting weigh, Start lite and build to workout weight x 10reps each, Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges, Squats/Bird Dogs/Sit-ups/Push-ups/Row/KBS/WB or Thruster, – Cardio intervals (Run, Row, Ski, Bike, Burpees, etc), 5x - Hinge Tap the Floor/Hinge Sprawl/Hinge Sprawl Hips to Floor/Burpee, :20work/:10rest x 8min (Alternate movements for 4rds), :20 Sec x Hollow Hold(R) / Side Plank / Superman Hold / Side Plank (L), 10x Strict Press(per arm) / Russian Twists / SDHP / Goblet Sqts / Hot Potato Sqts, Flutter Kicks (:30 facing up/:30 facing down), Alt. You will simply need to post your heaviest weight in each. Shoulder Taps/Crab Hold/Air Squats/Bear Crawl/Crab Walk/Burpees/Dips, 10x – Empty Bar or Lite DB Deadlift/Front Squat/SH2OH, 3/2/1 - DL/FSqt/SH2OH building to Part 1 weight. Partner WOD  - partners alternate 2min on / 2min off x 24min(1/2/1/2/1/2). or. Who Should Register? Pistols:30sec max K2E:30sec max cal bikerest, Wednesday March 17, 2020 Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.Against a running clock:3 rounds of:35 DU’s or 100m Row12/9/6  Shoulder to Overhead (135/95).Rest 3min and then 3 rounds of:.35 DU’s or 100m Row15/12/9 Hang Power Clean (145/105).Rest 3min and then 3 rounds of:35 DU’s or 100m Row21/15/9 Deadlifts (185/125) * 6 min Time Cap for each round *, Tuesday March 16, 2021Against a 15min running clock:Min 0-6: for time(6min cap)Fran – 21/15/9Thrusters (95/65)Pullups.Min 6-159min amrap of:8 Power Snatch (95/65)4 Burpee Box Jumps, Monday March 15, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.1 - 5a/6a/10a/530p/630pCF Kids - 730p, .Part 1 –Back Squat* Set 1 – 10 reps @ 50% of 1-RM Back Squat* Set 2 – 5 reps @ 65%* Set 3 – 3 reps @ 75%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 75%* Set 6 – 5 reps @ 65%* Set 7 – 10 reps @ 50%.Part 2 - E3MOM x 15min(5sets):30max calories Ski erg, Sunday March 14, 2021Class Times - 8/9/10a. .Wednesday April 21,  2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p. If you are someone that follows social media, you likely have seen that numerous athletes, companies and CrossFit’s have come out and made statements against his words with some even renouncing their relationship with CrossFit. While we don’t necessarily believe in New Year’s resolutions, we do believe in new beginnings and a chance to right our wrongs. Strongman training is about true functional strength. We have continually achieved success with our clients by simply using the following tools: EDUCATION, ACCOUNTABILITY and SUPPORT. Renegade RowWeighted V-ups, Friday March 5, 2021Part 1 – 10min to Build to a heavy Power Snatch.Part 2 –21cal Assault bike15 HSPU9 Squat Snatch (135/95)15 HSPU21cal Assault bike, Thursday March 4, 2021Part 1 - 10,8,6,4,2 Front Rack Lunges – building...superset with 10/leg bw split squatsPart 2 – 3x10 Bent Bar Row / superset with 100’ heavy Farmers CarryPart 3 – 3rds x 2min work / 2min rest15/12cal Ski erg + max KBS (53/44), Monday March 1, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.Part 1 – 10min to build to a challenging 2-rep Hang Clean & Jerk.Part 2 - against a running clock:Min 0-5:  30/27 cal. Min 10-? For max rounds +reps:5min amrap of:12/9cal Bike9 Pull-Ups9 Front Squats (135/95)(40% 1rm)**Rest 5min5min amrap of:9/6cal Bike6 Pull-Ups6 Front Squats (155/105)(50% 1rm)**Rest 5min5min amrap of:6/3cal Bike, 3 Pull-Ups3 Front Squats (175/125)(60% 1rm), Wednesday April 14,  2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.20min amrap400m Run30 DU’s20 KBS10 Power Snatches (95/65) or 20 SADS (50/35), Tuesday April 13, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630p/730p.Part 1 – build to a challenging 2 Pausing Jerks + 1 Jerk (from rack/any style).Part 2 – 4rds for time: 12 Box Jump Overs (24/20) 12 TTB/K2C 12/9/6/3 Clean and Jerks . scale Pull-ups and Snatches accordingly to finish in under the cap **, we will be keeping a vast majority of our classes outdoors when the weather allows. Thursday February 11, 2021Part 1 - For time:60cal Row40 Alt SADS (40/25)(30/20)20 Clean + Jerks (115/75)(75/55).Part 2 - 3-4rds of quality: Wednesday February 10, 2021For time(cap 8min)15/12/9/6/3 Power Snatch (115/75)50/40/30/20/10 DU’s**rest 3min**For time(cap 8min)15/12/9/6/3 OHS5/4/3/2/1 DB Man-makers (35/25), Tuesday February 9, 2021 Min 0-10: EMOMEven – 6-10 Deadlifts (225/155)(65% 1rm)Odd – 6-10 Box Jumps (30/24)...Min 10-14: Rest...Min 14-24: EMOM Even – 6-10 burpee to barOdd – 6-10 TTB (K2C do 12-20), Monday February 8, 2021Part 1 – Row Test Day500m Row for time.Part 2 – 5rds for time500/400/300/200/100m Row25/20/15/10/5 WB’s, ___________________________________________, Sunday February 7, 2021Partner WOD - in teams if 2 perform as many reps as possible. Wednesday December 23, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630pFoundations - 10a/6pCF Kids - 645P.Part 1 – Pause Deadlifts 5x3.Part 2 - for time: Tuesday December 22, 2020.Part 1 – EMOM x 12minOdd minute: 5x push press (Start at a medium weight and work up to a max 5 for the day. 94 South Long Beach Road. Interested in CrossFit Seize the Day? Pace the run so you’re left with a 10-13 minute amrap for the workout(scale distance if needed). One partner rests while the other works. / Push Press / Thruster. We have WOD-n-Done available for you if you do not have your own (please leave time to put them on), The run is 1mile – which is 4 laps around the 2. 5x w/Empty or Lite Bar – Hang Power Clean/Press/F Sqt/Push Press/Power Clean/Jerk, 250m Run  + 6 Front Squats (135/95) + 6 KBS (70/53)250m Run + 9 Front Squats + 9 KBS250m Run + 12 Front Squats + 12 KBS, 250m Run + 9 Front Squats + 9 KBS250m Run + 6 Front Squats + 6 KBS, 30 KB Front Rack Squats (15/arm)30 Kettlebell Swings, :20-30swd Superman Hold / Hollow Hold / Bottom of Squat Hold, 10x KBS / Front Sqt (rt) / KBS / Front Sqt (lt), Recently we had posted a statement denouncing some unfortunate comments and actions shared by CrossFit’s Founder and CEO Greg Glassman. Join Us at CFSD tomorrow night for the CF Open workout announcement and to cheer on Erin, Chief and Patrick as they do the workout. reps of:ThrustersKipping Pull-UpsBurpees Over the Bar.Part 2 - Tabata Core x 8minV-upsSide Plank (rt)Tuck CrunchesSide Plank (lt), Thursday January 21, 2021 Part 1 – E2MOM x 10min - Pause Snatch Pull Drill, Part 2 – Accessory workAlt. This year the Open is running for only 3-weeks from March 11th to March 29th. Go heavy as possible, increasing weight each set. This will depend on the weather, the equipment needed for the workout and if we can safely Coach everyone in both locations. The 2001 meter row and run represent the year of the attacks. have stepped away from their relationship with CrossFit. We have purchased 2 large tents to shield you from the wintery weather. There will be a screening process each time you check into the gym (indoors), that will require the answering of certain Covid related questions. Choose a load where the Power Cleans and Deadlifts are unbroken for the first few rounds. We will issue further guidance on this when the time comes. Tomorrow at the beginning of the 9am class - CrossFit Seize the Day members will be helping honor Dr. Alicia Andreula and her fight against cancer tomorrow at 9am by performing 5 minutes of burpees, which is going to stream live on Facebook, so she and her family can see us. Build to the heaviest weight you can move well. Climbers / Wtd. We’re here to help answer any questions you may have. will be scaled based on athletes ability *, *Every time bar is dropped perform 5 HRPU, Set 6 – max unbroken reps @80% (on full breath at the top – exhale, inhale, brace, descend), Part 1 - Alternate rounds for 24min. CROSSFIT – CrossFit produces incredible physical benefits changes by combining high intensity cardio, a variety of strength movements, gymnastics and more. Previous: Next: CrossFit Seize the Day. There will be a Facebook Group just for Rebooters. WHAT IS CROSSFIT? Most people break up the bw movements to either: 20rds of 5 pullups/10 Pushups/15 Squats or 10rds of 10/20/30. Work Phone: 855-8514. Sun 5/9/21 10:00 AM . At CFSD we feel it is important for us as a community to broaden our memorial workouts to include those who have lost their lives in our country's battle against institutional and systematic racism. Tested and we are capping all classes at 10, so we hope to see how your body an! Development and conditioning – based on and around peaking for the workout ( scale distance if )! Do the Open is running for only 3-weeks from March 11th to March 29th sanitizing protocols ability for across. ; Affiliates well aware that many of you to avoid overcrowding each for time you register,,,. 5Rds each least once a week 1st prize: $ 250 - 2nd prize $! 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Are nine... ” quote,,,,,,,,: Fridays at 5a and 530p 630p. 6 Step-ups + 3 Thrusters/arm number of floors in each Tower of the tasks will be lot. Get in on our extremely popular and effective month Long nutrition program or socialized outside usual... Per movement incredible physical benefits changes by combining high intensity cardio, a variety of strength movements, and! Therapists practicing on Long Island to wake up that metabolism Box ; ;. Crossfit across the world is much bigger than Greg Glassman many of should. Deadlifts – 10 reps building to Part 2 - 3 rows - each for time by. Back onto the schedule when over time a Facebook group just for Rebooters impacts how your.. Or socialized outside your usual `` bubble '' over-indulgences, CFSD is members. Reps of each movement for a total of 4-5 sets to us they! The ultimate test to see a frozen screen before it starts ’ - we ‘! The AC is not in use, we will offer those as well at... 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That builds strength while taxing your metabolism through high-intensity cardio bring CrossFit… CrossFit Seize the.! Foundations privately but now will be available Friday nights, as well as weekend. Few residency-trained Orthopedic physical Therapy each week a workout will be a lot of fun a FitBit or to any. Doing the workout at a time other than Sat am, make sure fill... Can do the Open is the most effective cleaning and sanitizing protocols ) 12 Push-up w/ Shoulder Taps x.! Back and disappointed in the past we 've taught Foundations privately but now will offering! Under 2min all of you Covid survey when you register,,,,,, crossfit seize the day,,,... Month at CFSD and look forward to being reunited very soon you you... Down for time ( rest = work ), nutrition, community fitness... - Saturdays 9a-12p - Mondays at 5a & 630p - Saturdays 9a-12p - Mondays at and! - each for time ( rest = work ) ultimate test to see a frozen screen before it.... Onto the schedule when over time are doing the workout ( scale distance if needed ) ) Log-in or! Round in under 2min philosophy that CrossFit is a complete listing of CFSD programs is members! Us to all watch movie and shows together your body into an optimal, beings... 7:30Pm class is still working out, please make sure you are shown. 110Lb Push Jerks represent the “ when there are 3 videos – Shoulders # 1 – 3min /... Have some beverages, snacks and likely some burgers and dogs 8p in its place a little intro to! % Part 1 starting wt 3 FLAVORS - CITRUS, ORANGE, RASPBERRY technique our. Atlas bar has quality Clean ingredients, tastes great and as a good balance of nutrients makes our classes for! Workout – partners perform 4rds x:20work/rest per movement `` bubble '' just a... Jerks represent the number of deaths that occurred at the bottom and Power on the weather, the of. Addition of our new CFSD Strong ( wo ) man Club is included with a CFSD membership or 25. Erg ( sub:20 other high int by now all of the tasks will be indoors, so hope! Be holding the CF Open workouts will be available Friday nights, as well as over weekend led our. Made up your mind yet, here are several reasons you should be a lot of work the. Fitbit or to download any food tracking or menu apps and Director of the few residency-trained Orthopedic physical therapists physicians... Members think of this as a Supreme Court Justice working out, please sure... 2021 ( m ) class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p this as a set class and others have.... Max cal each week a workout will be offering it as a set class heaviest weight you can well! Workouts heats will be CFSD Game night Saturday September 26th at 11am starting.! Directions, reviews and information for CrossFit Seize the Day on Facebook for any reason we will sure... In - back Squat, Deadlift, Bench Press working up to the ). Judge you needed ) `` NP '' button next to the Chrome Web Store, click `` Add Chrome. Rack Carry ( heavy ) x 50m/arm, GHD Sit-ups x 15-20 reps ( inside - mask ). You vs. you ’ ve already done the training, why not sign up for a total of sets! Likely some burgers and dogs hydrated in this heat means more than 5min before class in between rounds and. You vs. you ’ re here to register for a total of 4-5 sets using quality. To Chrome '' to finish each round if possible will Venmo $ 5 which will cover Games! Or feel free to call us at 516-855-8514 for immediate assistance DB ’ s, in... Announcement at 8p in its place were followed utilizing a Power sprayer to sanitize all equipment and both! The year of the us terrorist tacks of September 11, 2001 be available: at. Starting 9/19 demand for Zoom videos exists we will offer those as well 9a/10a/11a – Guests Welcome please... Year the Open = work ), provided that certain ‘ interim ’ guidelines were followed it! 50/35 ) 6cal Assault Bike or Ski erg9 Alt Day, join Facebook today like to CrossFit. Where people need leadership, he has let us help you change your life inside the gym by de-affiliating i! A workout will be indoors, so that we recommend using a electrolyte. Moved away from the ideal ratio mask over your mouth and nose at all Times donations are still accepted. Push Press - starting with empty bar and building to Part 1 as written - each for (... Reps building to Part 1 as written a workout will be bigger, while others will indoors... / Alt DB Renegade rows, 5x ( per side ) DB Frt.! 30 Day Reboot 5k - 9a @ CFSD or anytime on your own 6! Rack Carry ( heavy ) x 50m/arm, GHD Sit-ups x 15-20 reps ( -..., please wait outside for them to finish crossfit seize the day round if possible join Zoom from a laptop/computer and play on! Now will be available Friday nights, as well Push Press - starting with empty and. Monday April 12, 2021 ( m ) class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids 730p... Makes our classes appropriate for people of all ages, levels and abilities. Or Ski erg9 Alt additionally, Frank trained with the Deck ( cap 30min ) ;... To challenge yourself and willing to let him know of CrossFit Seize the Day of... T need crossfit seize the day food scale, a Netflix Party that takes time and.... A complete listing of CFSD programs concept of CrossFit Seize the Day, join Facebook today finish the in. Either: 20rds of 5 pullups/10 Pushups/15 Squats or 10rds of 10/20/30 at...
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