NEWS & ANNOUNCEMENTS

CFPW Endurance Class

We areexcited to announce the addition of CFPW ENDURANCE to our CrossFit schedule.

CFPW Endurance is a high intensity workout that uses constantly varied, functional movements without using a barbell or complex Olympic lifts. This class will focus primarily on metabolic conditioning and improving your overall endurance and stamina while building strength. CFPW Endurance will use gymnastics, running, rowing and accessory movements (wallballs, kettlebells, etc.) to help you achieve your fitness goals.

Basically think of the best CF workouts that don’t use a barbell and there will be no Olympic lifts (clean, jerk or snatch).

This class does not require a Foundations program to begin. The first classes will meet next week on Monday, July 14th at 1030am and Tuesday, July 15th at 1030am. This class is in the trial stages, so a firm schedule is not set. we will post week by week for the month of July.

If you have a friend or family member who has wanted to try CrossFit this would be a great class to try!! The first class is FREE!!
Please let us know if you have any questions. You can email us to reserve your spot at shannon@crossfit-portwashington.com

 

Custom CFPW Wrist Wraps!

Hey boys and girls we will be placing an order together for these awesome CFPW wrist wraps this Friday.

All you need to do is shoot us an e-mail or tell us in person to put you down for a pair (or ten). 

The price will be $32.

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You know it’s true.

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OH EM GEE!! The CrossFit Games are upon us.




May Member of The Month

Joe “The Tallest Man Alive” Urban

Joe is a permanent fixture of the 5am “Meat Packing District” class and is a pleasure to work with. Looking back on his numbers and seeing how much he’s improved just goes to show you what dedication and hard work can do.

Cheers buddy. 

Here he is hitting 395# x3.

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Here he is looking all swagged out with his wife.

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Here are some words and stats from the big guy.

I have been doing Crossfit for 11 months, 8 of them at CFPW.  I was previously in a larger class environment where I received coaching on at most one movement per class.  At CFPW I receive coaching on every movement in class. This attention has a made a huge difference in my skill level.


Nov-2013 May-2014

Squat 275# - 315#
Press 115# - 140#
Push Press 155# - 190#
Deadlift 315# - 405#
Snatch 145# - 170#
Clean 175# - 205#
C&J 165# - 195#
Max Pull Ups 0 - 15
Max HSPU 0 - 7
Max Ring Dips 0 - 6
Timed Mile 7:10 - 6:03
Body Weight 235 - 215


** By Nov 2013, I had been doing Crossfit for 3 months already.  The above numbers reflect my gains made at CFPW.
My favorite movements are those that exercise the legs: DL, squat, clean, box jumps & airdyne (of course).  My least favorite are the press & gymnastics.
In addition to being an excellent outlet for stress relief, Crossfit has given me many things.  The discipline required to pursue my goals in the gym translates to most areas of life outside of it.  The CFPW community is fantastic, with just the right balance of encouragement and trash talking. 

FOUNDATIONS…Get Started Now.

Our next Foundations session begins on Monday, June 16th.  We offer 3 classes a day, 3 days a week!! There is a class to meet every busy schedule.  Our Foundations classes meet on Monday,Wednesday and Thursday at 7am, 10:30am and 8:30pm.

Space is limited so call today to reserve your spot 516.439.4490 or send us an email at info@crossfit-portwashington.com.

Thank you,
CFPW Staff.

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Ladies’ Night Snatch Clinic with Coach Francesca

We’re proud to announce that Coach Francesca will be putting on a Ladies Night Snatch Clinic on May 15. This is open to all members for free and any CrossFit member from another box that wants to drop in as well. So bring friends!! 
Send us an email to info@crossfit-portwashington.com to reserve your spot before we will up. 

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A couple of training highlights from Francesca.

3 Position Clean @ 190lbs.




2 Position Snatch @ 160lbs




Couldn’t resist. 




Partnership with MHP

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We are proud to announce our partnership with MHP and to bring you some of the highest quality supplements around. You can pick up your gear today or place an order and have it at the box within a few days.

This is a great time to stock up on some supplements while we are at the start of our 6 week “Weight Loss for Warriors” nutrition challenge. Or just get ready for Summer which although it may not look like it with the current weather is around the corner. 

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TRAVIS MANION FOUNDATION WOD THIS SATURDAY

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This Saturday our WOD will be in support of The Travis Manion Foundation. This is the foundation that the Weight loss for Warriors Nutrition Challenge is in support of as well. This will be a great way to show some support for a great cause and jumpstart your nutrition challenge. 

The Manion WOD
7 Rounds for Time
400 Meter Run
29 Back Squats

You can sign up for our team and register to compete in the National event at the link below. You can also make a donation at the link below as well. We welcome everyone to come down and throw down even if you do not register for the event. 

SIGN UP!

WHO IS THE YOUNG MAN WHOSE LIFE HAS INSPIRED OTHERS TO SERVE?

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Travis Joseph Lemma Manion was born Nov. 19, 1980 in Camp Lejeune, NC, to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler.  Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.

WHAT THE FOUNDATION IS?

The Travis Manion Foundation targets the issues that face our veterans, survivors, and military community by focusing on building community through social interaction, team building events, and mentoring and advocacy. We treat the people we serve as individuals and with respect. By empowering our military community, we are able to bring their strength and spirit of service to everyday citizens. Their stories are powerful tools for educating and activating people to emulate their selfless service. Our goal is to connect the military and civilian communities through service. By empowering 1 veteran or survivor, we are able to educate and activate 100 citizens. Together, we can bridge the gap and create an environment where veterans and survivors are seen as civic assets.

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HAPPY EASTER! GYM CLOSED

Hope everyone enjoys their Sunday. We will be closed Sunday for Easter and will re-open Monday morning for normal schedule. 

Thank you for understanding.

CFPW Staff