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.

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:

6 - 7am Garage Gym* - Sag Harbor

6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness - Southampton

6 - 7am SYS - Southampton
7 - 8 pm Garage Gym* - Sag Harbor

6 - 7am Garage Gym* - Sag Harbor
6:30 - 8 pm Evolution Fitness – Southampton

6 - 7am Garage Gym* - Sag Harbor

8 - 9am SYS - Southampton
4 - 6pm Garage Gym* and/or Outdoor - Sag Harbor

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

Scale movements, reps, loads as needed


Warm-up; Row 500m
Joint Prep Sequence
Dynamic Conditioning

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.

Thursday, February 3, 2011


Monday, January 10, 2011

Movin' on Up

Row, Joint Prep Sequence, + Dynamics

Back Squat 5-5-5-5-5

7 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Sit-ups

Wednesday, January 5, 2011

Funkentelechy vs the Placebo Syndrome

Warm-Up: Row 300m, Run 200m

Joint Prep Sequence

Dynamic Conditioning: Base, Squate, Cossacks, Spiderman, Over-Undes, Revers Lunge w Scap Reach, Bear Crawl, Inchworm, Supine Scorpion, Hip Bridge, Wristwalks, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog

Part A: 7 min AMRAP of:
15 Wallbals
15 Ball Slams
15 Good Mornings with Med Ball

Part B: 2 rounds of 200m row + max reps push-ups, rest as needed between rounds

Monday, January 3, 2011

Get Down on It

Warm-Up Row 500m + 50 Du's
Joint Prep Sequence
CFSWU 2 x 15reps

Part A: 12 Min Amrap
10 Burpee Pull-ups
5 Court Sprints
10 Knees to Elbows
10 Pistols

Part B: Back Squat 3-3-3

Part C: 100 Sit-ups for time

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