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.
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
bgoods
PS
Keep it Lean in 2013!!!
Come train at Motus CrossFit, the Funkiest-Little-Garage-Gym-East-o'-the-Canal.
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
bgoods
PS
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).
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.
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.
Thanks.
bgoods
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...
Work Smart. Play Hard. Eat Good Food.
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)
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!
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!
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.
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.
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.
Sunday, May 8, 2011
Motus CrossFit Spring & Summer Training & Schedule
Hey Folks,
Here are some of the latest updates about our training schedule and our offerings for this Spring and Summer:
Starting this Tuesday, May 10th, we will be training Tuesday and Thursday evenings at Evolution Fitness in Southampton. Evolution Fitness is a great new gym being opened by Jason Cofield in the space that had formerly been Radu Fitness. Jason and the folks at Evolution are hip to smart, functional training. The space is really great: bars, mats, swedish (Stahl) bars, they will probably have an outdoor area with tractor tires, sledgehammers,etc. This is going to be a top spot for real strength and conditioning work. They have some other really good classes including Capoeira on Monday and Wednesday evenings with Gladson ("Macedo"). We look forward to training here and highly encourage everyone to check them out.
Starting next week, we will be training at the SYS on Wednesday and Saturday mornings.
We will also begin offering private and small group training at our new garage gym. This is our own personal home based studio, so there is a certain amount of informality in effect, but it is well equipped to meet all of our training needs. This is the real deal down home garage gym training.
Additionally, we will be getting out and about this season, holding training sessions at various parks, beaches, etc., as well as encouraging our athletes to tag along with us to various activities including capoeira rodas, parkour jams, surfing, kite surfing, stand-up paddle boarding, rowing, and endurance events.
Schedule effective May 15th -Sept 15th:
Monday
6 - 7am Garage Gym* - Sag Harbor
Tuesday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness - Southampton
Wednesday
6 - 7am SYS - Southampton
7 - 8 pm Garage Gym* - Sag Harbor
Thursday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness – Southampton
Friday
6 - 7am Garage Gym* - Sag Harbor
Saturday
8 - 9am SYS - Southampton
4 - 6pm Garage Gym* and/or Outdoor - Sag Harbor
Sunday
11am - 1pm Outdoors and/or other locations TBD – Easthampton
*Garage Gym training sessions are by arrangement/trainer permission only, these are not open classes, please contact us in advance.
Please call email or text if you have any questions. Thanks.
Work Smart. Play Hard. Eat Good Food.
Here are some of the latest updates about our training schedule and our offerings for this Spring and Summer:
Starting this Tuesday, May 10th, we will be training Tuesday and Thursday evenings at Evolution Fitness in Southampton. Evolution Fitness is a great new gym being opened by Jason Cofield in the space that had formerly been Radu Fitness. Jason and the folks at Evolution are hip to smart, functional training. The space is really great: bars, mats, swedish (Stahl) bars, they will probably have an outdoor area with tractor tires, sledgehammers,etc. This is going to be a top spot for real strength and conditioning work. They have some other really good classes including Capoeira on Monday and Wednesday evenings with Gladson ("Macedo"). We look forward to training here and highly encourage everyone to check them out.
Starting next week, we will be training at the SYS on Wednesday and Saturday mornings.
We will also begin offering private and small group training at our new garage gym. This is our own personal home based studio, so there is a certain amount of informality in effect, but it is well equipped to meet all of our training needs. This is the real deal down home garage gym training.
Additionally, we will be getting out and about this season, holding training sessions at various parks, beaches, etc., as well as encouraging our athletes to tag along with us to various activities including capoeira rodas, parkour jams, surfing, kite surfing, stand-up paddle boarding, rowing, and endurance events.
Schedule effective May 15th -Sept 15th:
Monday
6 - 7am Garage Gym* - Sag Harbor
Tuesday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness - Southampton
Wednesday
6 - 7am SYS - Southampton
7 - 8 pm Garage Gym* - Sag Harbor
Thursday
6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness – Southampton
Friday
6 - 7am Garage Gym* - Sag Harbor
Saturday
8 - 9am SYS - Southampton
4 - 6pm Garage Gym* and/or Outdoor - Sag Harbor
Sunday
11am - 1pm Outdoors and/or other locations TBD – Easthampton
*Garage Gym training sessions are by arrangement/trainer permission only, these are not open classes, please contact us in advance.
Please call email or text if you have any questions. Thanks.
Work Smart. Play Hard. Eat Good Food.
new affiliate CrossFit Hamptons opening in Quogue
We are pleased to let you know about another affiliate opening on the East End . CrossFit Hamptons will be opening in the next few weeks in Quogue.
I met Kevin McCoun, the affiliate owner/trainer, recently, and he struck me as pretty solid guy. I stopped by and checked out their space, and it is really pretty sweet, a classic CF box, industrial space, big overhead doors, black mats, and all the attendant CF equipment.
Anyone in the area looking for a place to train should definitely check them out.
My folks live nearby and I am hoping to stop in on the weekends to catch a workout, so I might see you there.
Wednesday, March 23, 2011
Hump Day
Warmp-up 2 x 200m Row
Joint Prep Sequence
Dynamics: Base, Squat, Cossacks, Spiderman, Bear Crawl, Frog Jumps, Inchworm, Compass Lunge, Windmill, Waiter's Bow, Samson, Wristwalks, Wallabees, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog
WOD: 12 Minute AMRAP:
10 KBS 2 pood
20 Sit-ups
20 Walking Lunge
10 HSPU
Scale movements, reps, loads as needed
Joint Prep Sequence
Dynamics: Base, Squat, Cossacks, Spiderman, Bear Crawl, Frog Jumps, Inchworm, Compass Lunge, Windmill, Waiter's Bow, Samson, Wristwalks, Wallabees, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog
WOD: 12 Minute AMRAP:
10 KBS 2 pood
20 Sit-ups
20 Walking Lunge
10 HSPU
Scale movements, reps, loads as needed
Equinox
Warm-up; Row 500m
Joint Prep Sequence
Dynamic Conditioning
WOD:
Tabata: Deadlift - 225 lbs
Static Stretching Sequence
Joint Prep Sequence
Dynamic Conditioning
WOD:
Tabata: Deadlift - 225 lbs
Static Stretching Sequence
Sunday, February 13, 2011
Recent Training and Nutrition Photo Journal
Blog posts have been sparce lately due to high work volume, but here are some pics of recent WOD's and some of what we've been eating.:
Work Smart. Play Hard. Eat Good Food.
Work Smart. Play Hard. Eat Good Food.
Thursday, February 3, 2011
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