Welcome to the Elite Functional Fitness (CrossFit 103 & The Squat Academy) Monthly Newsletter. A monthly publication to keep you up to date on news and events in our fitness community.
May was a very active month at CrossFit 103. Here are a list of things that happened, in case you missed:
Memorial Day Murph was a huge hit! We had over 60 people perform the wod and ALL finished, and more than 100 members and non members stopped by during the day to wod, eat, drink, and hang out! We are grateful for the support of so many local businesses, who contributed raffle prizes, helping us raise more than $1,100 for our Charity of the Month - The Tunnel to Towers Foundation. Community focused events like this is just one of the factors separating us from all the other gyms on the island. Special thanks to all those that helped set up, clean up, and plan the event, and an extra special thanks to Mike Morgante for Djing and Ryan Miller for manning the grill most of the day. We are all looking forward to next year’s Murph, which we know will be bigger and better!
Murph Pics will be posted soon!
Coach Sal performed 1,120 burpees (one for every dollar raised) to raise money for April's charity of the month "Carl's House", part of the Bini Foundation. At the conclusion of this effort, the gym presented a check for $1,120 to Bini Foundation President, Massimo Didonna.
Coach Matt judged at the CrossFit East Regionals, getting the chance to judge some of the Fittest People on Earth, including reigning Fittest Man on Earth, Mat Fraser and reigning two-time Fittest Woman on Earth Katrin Davidsdottir. Matt was also chosen to lead a Demo Team, demonstrating movements to competitors. Awesome job Matt!
One 6 week challenge class ended and one began. Welcome to all members who participated and are now in our regular classes!
We started Sunday “Coffee & Mash,” which is quickly turning into a tradition at CF103. For those who don’t know, Our Sunday Mash, “mashes” three WODs into one workout. Our Sunday classes are now 90 minutes long to accomodate the Mash. It looks like this is going to be a big hit for the summer. Remember, feel free to bring whatever you'd like for Coffee & Mash, including bagels, creamers, eggs, other breakfast type foods/snacks, and bacon. We’re still waiting for someone to step up and bring Bacon!!! We supply the coffee!
We welcomed Coach Donald Girard to the family with the start of his Functional Edge Fitness Class. Donald brings over 30 years of experience to the gym and probably knows just as much about the body as anyone, including well known science nerd, Gil. The combination of the two has NASA keeping close eyes on us.
We started our first specialized weightlifting class, which is led by Coach Cristina. This is a "sign up only" 8 week program. We will add more like this in the future.
Congratulations to all the members that competed in the High Rock Challenge. We had teams at the event and took 1st, 2nd and 3rd overall in the "Gym Team" category (Even though the the event was sponsored by another facility who trained for it specifically for months. =P)!
A Look Ahead to June
The Bone Frog Challenge is June 17th at 9am. We will run together as a team and stay together the entire race. We have over 30 members signed up so far. It's not too late to join. Sign up here http://www.bonefrogchallenge.com/event/new-jersey. We will bring the truck with food and drinks to hang out after the race. Use coupon code “CROSSFIT 103” for 15% off.
June 11th is the SSG Michael Ollis 5K Run/Walk in New Dorp. Many members of the gym will be attending. Let's try to get a big showing. Bring friends and family! As you will recall, our March Charity of the Month was the Ollis Foundation. Let’s continue supporting a great cause by participating in this race. Sign up here https://www.eventbrite.com/e/ssg-michael-ollis-1st-annual-memorial-5k-runwalk-tickets-32519889866
June's Charity of the Month is the "The Ironman Foundation." Coach Matt will be competing in the Lake Placid Ironman 70.3 Triathlon this September and is raising money for the Ironman Foundation. THE IRONMAN FOUNDATION WAS ESTABLISHED IN 2003 AS A WAY FOR IRONMAN TO LEAVE A LEGACY BEHIND IN COMMUNITIES WHERE IRONMAN EVENTS TAKE PLACE. THE MISSION OF THE IRONMAN FOUNDATION IS: TO LEAVE THE IRONMAN LEGACY THROUGH PHILANTHROPY, VOLUNTEERISM AND GRANT MAKING BY SUPPORTING VARIOUS ATHLETIC, COMMUNITY, EDUCATION, HEALTH, HUMAN SERVICES AND PUBLIC BENEFIT ORGANIZATIONS AROUND THE WORLD.THE IRONMAN FOUNDATION HAS PROVIDED OVER $46 MILLION DOLLARS IN GLOBAL SUPPORT TO NONPROFITS THROUGH ALL OF THEIR PROGRAMS SINCE THEIR INCEPTION. You can find more info and donate here: https://www.crowdrise.com/2017-ironman-lake-placid-703/fundraiser/mattgallo
To raise money for the foundation, Coach Matt will host a Marathon Row event. He will be rowing 26.2 miles (42.2km) and invites teams of up to 6 people to join him. The event will take place on Saturday, June 24th. More information to come!
Two new Assault Bikes were recently delivered, and those who came to class on Sunday, May 28 got to experience them in a wod for the first time.
May's Big PR's and "Firsts"!
Tommy M. got his 1st bar and ring muscle up as well as butterfly pull-ups!
Lenny D., one of the hardest working members in the gym, got his 1st pull-up and is down 11 inches on his waist since joining in January!
Ryan Miller hit a 155 Strict Press!
Brian Y. hit a 265 Deadlift!
Coach Cristina hit a 75lb snatch and 175 Back Squat!
Teresa D. did 5 Deadlifts at 160lbs after a previous DL PR of 140lbs!
Cindy J and Lorrie G can now jump on 3 plates after being terrified to jump at all! Boxes up next!
Coach Chris did a 3:04 Fran. Nice work Chris! You'll get that sub 3 soon!
Maureen T with a 115 Back Squat!
Chris D with a 7 rep max on bar muscle ups!
- Newcomer Kevin M lost 22 lbs and 5 inches on his waist in the last challenge class!!
Congrats to all!!!!!
** Want to make our newsletter??? Add your PR's or "Firsts" to the new "Achievement Board"**
Welcome New Members!!!
Welcome New Challenge Members:
Jeanderson Da Silva
All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community!
~ The Elite Functional Fitness Fam