Tuesday, May 20, 2014

Spring and Summer training info

Spring is here!  Ben completed the barn style out-swing doors just in time to let the fresh spring breeze inside Motus CrossFit.  We have some new faces in the gym this month and with better weather we expect to see more and more.

We are adding classes as we ramp up for the summer season. Click here to view our SCHEDULE.

If you are coming for the first time, please shoot us an email and we will send you directions and other info.  Likewise, if you are a returning client (weekender or summer or just took some time off from training) shoot us an email so we can pull up your file and have your info ready for your first session back.

We will continue to add more training sessions, so stay tuned for additional class times. And if you can't make it to one of our regular schedule classes, please feel free to email us your suggested training times.

We have some wonderful perks in store for clients this summer:
- Get a friend to sign up for the month, receive a free Motus T-shirt!
- We teamed up with The Good Farm Delivery (an online farmer's market) again this summer, so our clients can enjoy fresh local and mostly organic produce delivered to the gym when they train at our Friday morning sessions.  (Delivery is free, so take advantage!  See me for details)
- To kick off our Summer season we are hosting a Paleo bbq June 6th for clients signing up for the summer.  Bring your spouse/friend (but please no children) and connect with your crossfit community over drinks and food.  (invitations on the way)

Bring your own re-usable water bottle
If you have your own jump rope, bring it and warm-up with it
Bike, run or walk to our gym (you can skip the 300 meter row at warm-up time)
The out-door shower is available for use, but please bring your own towel

Thanks to everyone that's trained with us, we are blessed with a wonderful community of athletes!

Tuesday, November 19, 2013

 Click here to view our SCHEDULE.

Hey Folks,

We have some great NEWS.  Thanks to our wonderful community of athletes dedicated to training with us all winter long, we have decided to winterize the gym!

This project is a dream come true for us.  Not only are we upgrading the electrical to supply more power and improve lighting, we are also completely insulating the floors, ceilings and walls, switching out the garage doors for barn style doors, and installing a fancy heating and air-conditioning unit.

No doubt Motus CrossFit will continue to be a "little funk-tastic" garage gym, but these improvements will make it possible for everyone to continue their training throughout the winter months.

You may have noticed the trench Ben and I dug on Sunday (well, mostly Ben) for the electrician to feed a cable through...We are doing as much work ourselves to keep costs down.  We really appreciate how many of you have volunteered to give us a hand.  Soon, many hands can make light the tasks of emptying the gym of all it's equipment.

Another way you can help support our project is to buy our Winter package early.  We are offering a 20% discount for signing up Jan-March.

While we're trying to generate funds to keep our project moving along quickly, we also recognize that this project may cause disruptions to our training as well as the holidays in December.  Therefore, we want to offer a 50% discount for the month of December and hope to see you as often as the busy season will allow.

Keep an eye on our schedule for changes and additions such as "come help hang plywood".  

As always, if you can't make it to one of our regular schedule classes, please feel free to email us to request other times that would work for you.

Thanks to everyone that's trained with us.  



Tuesday, September 10, 2013

Fall Schedule at Motus CrossFit

Hey Folks,

We had a great summer season with wonderful visiting crossfit athletes and a great number of local folks continuing their training with us year-round.

We switched up our Schedule starting September 10th, and added a few new classes for our Fall Season. Click here to view our SCHEDULE.

We will continue to add more training sessions, so stay tuned for additional class times. And if you can't make it to one of our regular schedule classes, please feel free to email us to request other times that would work for you.

Thanks to everyone that's trained with us, we are blessed with a wonderful community of athletes!



Tuesday, May 28, 2013

New Expanded Class Schedule for Summer 2013

Hey Folks,

We are adding classes as we ramp up for the summer season. Click here to view our SCHEDULE.

We will continue to add more training sessions, so stay tuned for additional class times. And if you can't make it to one of our regular schedule classes, please feel free to email us to request other times and we wil try to accomodate you.

Thanks to everyone that's trained with us, we are blessed with a wonderful community of athletes!



Thursday, April 25, 2013

Spring 2013

Things are picking up as the weather improves and our funky little garage gym is filling up with friendly athletes training CrossFit. 

View our current Schedule or book your training session now.

We train small groups and design the training around who we have coming.  Drop-ins are welcome. However, please note that sessions are by scheduled appointment only and you must book your training session ahead.  We will add additional training sessions to the schedule as needed.

We can also provide additional sessions by arrangement.
Please call, email, or text if you have any questions. Thanks.

Fresh off the Press


Wednesday, April 17, 2013


Monday, December 17, 2012

December 2012 Update

Hey Folks,

We had a very busy summer coaching and training, thanks to all who came to train with us from distant points, and all the locals who kept it real.

Things have slowed down a bit after Labor Day, which is to be expected, but we are still here, and still training hard, and we have a goodly contingent of dedicated local CF'ers who are unwilling to be held by the lack of amenities at our gym (you know, those basic creature comforts like insulation or heating!) training through this winter season.

We are pleased  to announce that we are now scheduling all of our classes via Mind Body Online; please click here to view our class schedule and to reserve your training sessions.

And, we are also pleased to annoounce that we will be signing up as a Mind Body Online Wellness Program partner, and will be offering discounted packages for MBO employess, several of whom are already athletes at our box.

Have a happy and safe holiday season. Peace on Earth, Good Will To All

Wook Smart. Play Hard. Eat Good Good


Keep it Lean in 2013!!!
Come train at Motus CrossFit, the Funkiest-Little-Garage-Gym-East-o'-the-Canal.

Monday, July 9, 2012

Summer 2012 Update

Hey Folks,

Though we haven't posted updates recently, we are here and training hard this summer. We have a great crew of people from all corner of the map, and the more they merrier, so come on down...

Our general schedule is M-F 615am, 9:30am, 12pm, 6pm, & 7pm; Sat & Sun 9am & 3pm; we also have additional availability 7 days a week 7am to 8pm by arrangement. Drop-ins are welcome, however please note all training sessions are by appointment only (we want to know when you're coming, most people email or text the day before to confirm their training slot).

We primarily train small groups of 3 to 5 athletes, but,   we also offer intensive private session for 1 and 2 athletes at a time, for those who are seeking advanced skill work and instruction in any of the areas of the various areas specialization (oly lifting, gymnastics, CF endurance, etc.)

We are a home based garage gym. It is in informal and congenial, but we are serious about our training; if you train with us, you can fully expect to be coached, to work hard, and to improve. 

 Group training fees are $20 per session or $150 month unlimited training. Private training sessions are $125 for 90 minute session.

If you are interested, please email info@motuscrossfit.com to arrange a session. Please also include any additional info about your current training including schedule, goals, fitness/athletic background, injuries or medical issues, and any other relevant information you would like to share.

We hope to post additional updates includiong photos and videos sometime soon.


Work Smart. Play Hard Eat Good.


Saturday, January 28, 2012

Garage Gym - Redux

We have been hard at work over the past few weeks renovating and expanding The Garage Gym. Many thanks again to Kyle for his dedicated work, as well as Leni and everyone else who pitched in.

We have opened the space to include the entire structure, and have cathedralized the ceiling to create two full height areas, allowing for unobstrucuted overhead work; pressing, rope climbs, rings work...no problem...
We installed our pull-up structure inside (salvaged from the former CrossFit NYC Black Box - Brooklyn, many thanks to Cort and crew, this is some vintage CrossFit welding and machining work, and was one of the first custom made pull rigs for one of the first CrossFit affiliate), as well as mokey bars for the kids (and grown-ups too). We now have room for more athletes to train, so come on down and train with us in our newly expanded gym!

Work Smart. Play Hard. Eat Good Food.

Wednesday, January 25, 2012

Still here

Been a couple weeks since our last post. Just wanted to let everyone know we are still going hard through the winter.

I will post some pictures of the improved space because the work that we put in (mostly Ben and his family) looks incredible. More room for pressing, more pull up bars, more awesomeness.

It's never too late to start fulfilling those New Years resolutions. Whether it be losing 10 pounds, running a triathlon or getting a double body weight back squat, CrossFit will get you there.

http://www.youtube.com/watch?v=kX2D9qszF3E&feature=related (motivation)

Monday, January 2, 2012

Kyle Deadlift PR

This is Kyle putting up 415; he went on to put up 445, crushing his previous PR by over 30 lbs!


Unyielding Conditioning: Motus CrossFit 2011

Sunday, January 1, 2012

Capoeira Class at Evolution Fitness

We are pleased to continue our training at Evolution Fitness in 2012 with our weekly Capoeira class. Class meets every Saturday from 11am to 1pm. The first 30 minutes is Capoeria Kids (ages 5 to 15) and then adults from 11:30 to 1pm . We provide a play area and activities for the kids to hang out while the adults train, so families can attend together.

For those unfamiliar with the art, Capoeira is an Afro-Brazilian martial dance form that blends music, dance, song, acrobatics, folklore, tradition, and philosophy in an awe inspiring ritual practice. The training is challenging and fun, and can help to cultivate not only peak physical conditioning, but a well-rounded athleticism, and a benefits that go beyond the merely physical. And capoeira training can accommodate people of all skill levels, so beginners are welcome, as are the avid capoeiristas.

So if you are looking for a new challenge, or something fun and different for the kids, for the spouse, for the family, or for yourself, please come play capoeira with us. Classes resume this Saturday, January 7th, at Evolution Fitness in Southampton. We hope to see you there.

Please call or email with any questions. Thanks.

Salve Capoeira! Axe!

Motus CrossFit 2012

Happy New Year! We hope that everyone had a safe and joyous holiday season.

2011 was a great year for us at MCCF, thanks to the all the people who trained with us, and supported us in our many endeavors. We are proud of everyone’s efforts and hard-earned gains, and we are honored that you choose to train with us. Thank you.

We had a lot of visiting Crossfitters from NYC, and from all over the country, through the summer season, including some affiliate owners and CrossFit Games competitors, and we have a solid group of folks training through the winter. We are looking forward to continued growth in 2012: we are expanding our space in the Garage Gym, we have greatly increased our available hours for training, and are starting up classes and organizing events and seminars at local venues including Evolution Fitness, the SYS, and more. Stay tuned for further details.

Many thanks, and big props, are due to Kyle Silvey, our new trainer and CF athlete. Kyle has been training and coaching on a regular basis, and has been making great strides as both an athlete and trainer. Kyle recently put up a huge PR of 445 on his 1RM deadlift, nice work brother!

Thanks also to Leni and my family for all the support. Leni has also seen tremendous strength and performance gains. Keep it up babe!
If you want to feel better, look better, perform better, work better, train better, be better…if you want to improve your health and fitness, please come train with us. We can, and will, help you achieve your goals, and do more than you ever imagined possible. We are wild crowd, but we get undeniable results, and we seek to build community through training. If you want results, if you want performance gains, if you want to set new goals, and not only achieve, but exceed, those goals, come train with us. All those dedicated to self-improvement, inquire within….

Work Smart. Play Hard. Eat Good Food.

Saturday, December 17, 2011

Since the last post there have been a lot of happenings with Motus CrossFit. Mainly we have moved to the garage gym location and added another coach in the form of Kyle Silvey (the guy behind the keyboard right now). So we are now able to accommodate daytime training sessions if anyone is interested.

The garage gym is a bit less formal, but do not take that as a sign of getting soft. We have been hitting the WODs hard and the results are showing.

We are also looking into getting a team together for the upcoming 2012 CrossFit open. Contact us if you are interested in participating in a unique athletic experience. More details to follow.

Happy holidays, take it easy on the spiked eggnog.

Tuesday, May 24, 2011

CCF Sag Harbor Garage Gym Grand Opening

Hi Folks,

We’re slightly delayed in getting the garage gym set up, but we’ll be ready to rock next week. Our first official morning session in the garage gym will be on Monday (Memorial Day).

This week, we are at SYS Weds and Friday at 6am, Saturday at 8am, Evolution Fitness Thursday at 6:30pm, and Mashashimuet Park in Sag Harbor Saturday afternoon at 4pm.

Classes are filling up, and it is always a good idea to shoot me an email, text, or phone call to let me know if you are planning on attending a session so that I can  plan accordingly for space and equipment needs.

Work Smart. Play Hard. Eat Good Food.

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