crossfit blog post

Elite Functional Fitness October Newsletter

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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.

September Recap

Wait.....September is over already?!?!?! Wow. The month flew by fast! the kids are back in school, and hopefully in a routine by now. Pumpkin Spice Everything is full throttle. Leaves are falling. Classes are starting to get busier once again. Don't "fall" off this fall! Now's the time to keep on working hard straight through the holidays and into the new year. Don't fall into the seasonal trap! The weather is cooler and it is a perfect time for Fitness.

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Some cool stuff happened the past 30 days. Here's a recap!

The Tribute Crucible

The Tribute Crucible

Sal and Gil took a chance when firefighter Brandon Heaney from the Salt Lake City Fire Department gave them a call and invited them to Utah for a 9/11 tribute event in the mountains. Brandon was looking for an FDNY member to participate in the 30+ hour, no sleep, trek/tribute with 15 other participants. They hiked up mountains, bushwhacked (hiking with no trails) down the steep side of the mountain, carried logs, did yoga, learned hand to hand combat, learned SWAT techniques,  hiked some more, went in and out of a freezing cold lake repeating the Gettysburg Address, carried sandbags, did team relay races, hiked more, and paid homage to those who gave their lives on 9/11. It was an experience like no other. Oh, did I mention they didn't sleep for almost 40 hours???? Sal will create a blog post about the entire experience in the coming weeks.

Locking arms in the freezing cold lake at 2am

Locking arms in the freezing cold lake at 2am

Coach Matt completed a Half Ironman Triathlon in Lake Placid, NY in a little over 7 hours. A half Ironman consists of a 1.2 mile swim, followed by a 56 mile bike ride, and ending with a 13.1 mile run (half marathon distance). Just the thought of that is exhausting. Finishing an Ironman is an amazing feat. Awesome job Matt! #BlameItOnCrossFit

Congrats Matt!

Congrats Matt!

 

We welcome Yoga Instructor Stephanie Locricchio who started teaching yoga classes at our gym. For now, we have 2 classes to gauge interest: Tuesdays & Friday' at 11:15am. We will add classes as we get more interest. Remember - your first class is FREE; so get in on a class to try it out! What do you have to lose?

Namaste

Namaste

A Look Ahead To October

 

You're not going to want to miss our 1st Annual Halloween Party on Saturday October 21st! The party will start at 7:30pm sharp at the gym. It will be an ADULT ONLY Costume Party. There will be a costume contest with prizes, so dress to impress! We'll also have fun games like "Scare Cristina with the Zombie Girl" & "Bobbing for Kettlebells". We ask that all members who attend bring either an appetizer, dessert and/or your favorite adult beverage. We will create a Facebook post with a food list. There will be no working out that night; just a time to socialize and have fun. 

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A new 6 week challenge class kicked of on Saturday with our nutrition seminar. Please be aware of challenge class times - Tuesday and Friday at 6am, 10am & 7pm (630 on Friday). Say hello to the new members. Welcome them to the family. Remember - many of you were once challenge members yourself.

Gil showing off his biceps

Gil showing off his biceps

 

We welcome new coach Hila Dery with her HilaFit classes. Hila is a popular Staten Island fitness instructor and personal trainer. Her classes are very high energy & fun. Classes are open to all CrossFit & Squat Academy members. Hila's class will also be taking over the 8:30am Tuesday & Friday Core Class. See Sal, Gil or Hila for more info.

Hila's Schedule

Hila's Schedule

Sunday Coffee & Mash will now be held on the 1st Sunday of each month for now. We will keep you posted if this changes. You may continue to bring whatever you wish and hang out with us on Sundays. ALL class times will remain the same.

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For Breast Cancer Awareness Month, October's charity will be "Barbells for Boobs". As a non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men of all ages, Barbells for Boobs has been active in the CrossFit community for years now, hosting fundraiser WODs and informational meetings at affiliates all over the United States. We will be performing the WOD "Grace" at a date in November TBD. Announcements about the event and how to help raise money coming soon.

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Don't forget to sign up for the Spartan Super at Mountain Creek on Saturday, November 4th. We have about 10 members from the gym signed up already. Our Team Name is "CrossFit 103" and the Password is "squateveryday". Let's get another great turn out for this race. Use Discount code: CSTEAMCF103 for 15% off. Members who are Military/FD/PD/EMS will receive 25% off by signing up to Govx. Link is on Spartan site. Also - The Rookie Rumble is this weekend in Cherry Hill, NJ. Good Luck to those competing! Let's get some members down there to support them.

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August's Big PRs and Firsts

Kristel H. - First Box Jump!

Victoria P. - Double Unders!

Peter O. - Hand Stand Push Up!

Irma - 3 Rep Max Front Squat @185!

Laura P. - 5 Rep Max DeadLift @ 115!

Jess Matts - 110# Hang Clean!

Andrea S. C&J @95!

Linda F. - C&J @107.5!

 

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

Elite Functional Fitness September Newsletter

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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.

 

August Recap

Summer came. Summer passed. Way too fast! We hope everyone has enjoyed the season, and has plans this weekend to spend time with family, friends, beer, and bbq. Then it's times to again get serious about health and fitness. We are anticipating an exciting Fall with fun programming, a few events, including our annual Halloween party, new members coming in, and old members coming back. We are on a mission to be the greatest gym on the island, and thanks to our members we are well on our way there!

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The 2017 CrossFit Games were once again very exciting, especially the nail biting finish between Kara Webb and Tia Toomey. Congrats to Tia for barely pulling through at the end and being crowned the "Fittest Woman on Earth." On the Men's side, Mat Fraser once again dominated, winning by the largest margin in CrossFit Games history. Even though it was so lopsided, it was still very exciting to watch him pace his workouts so well and always come out on top. It was also great to see the sport get some amazing coverage and a large audience on CBS Sports. They will be replaying the Games on CBS Sports in case you missed some events.

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Speaking of competitions, congrats to those who competed in the "War at the Shore" in the beginning of the month. The teams of Erich W/Chris Didonato and Natalie/Jess Matts both placed 5th overall in their respective divisions. Coach Sal and Coach Chris placed 15th in a very competitive division against athletes half their age. In another event, Coach Matt competed in a competition at CrossFit Shrewsbury and placed 5th overall in the Rx Division. If you would like to get involved in competitions, please see a coach and we will find one that is right for you.

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Thanks to all of those who helped out and donated for this month's Charity of the Month "Sunrise Day Camps" in Mount Loretto. Our Muscle Up Marathon raised over $750. Our coaches did a combined total of 150 muscles ups during the 2 hour marathon. Sandy Haft, director of Sunrise Day Camp Staten Island, is for grateful that we have such a giving and caring community. Keep up the good work!

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As we continue to grow, we continue to build our gym and purchase new equipment. This month we stocked up on Dumbbells. We have plans for future expansions and purchases. Stay tuned.

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A Look Ahead to September

 

As kids go back to school, and everyone comes back from vacation, we expect classes to be full again. Please make sure you book early so you don't get locked out of primetime classes, especially 6:30pm. We will also be running another Challenge, with interviews starting the second week of September and classes probably starting at the end of September. If you know anyone interested in attending the 6 Week Challenge, please have them contact us. At the start of the Challenge we will also be hosting a nutrition seminar that is open to all. Stay tuned for exact dates. 

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Our coaches/members are doing 2 big events this month. Sal & Gil are headed out to Utah for 5 days to compete in a team challenge in the mountains, which will include hiking, kayaking, running, climbing, memorizing sections of the Gettysburg Address, and learning some crucial outdoor survival skills. This is an event honoring fallen FDNY firefighters from 9/11. We will receive our tasks and must complete all tasks as a team. We will not be able to sleep until everything is complete. Past challenges have gone on for more than 30 hours. 

Coach Matt & Erich will be competing in a Half Ironman Triathlon on the same weekend. Over 70 miles of swimming, biking, and running in Lake Placid, NY. Not an easy task. Wish us luck!!! 

Matt & Erich after their marathon row preparing for the Ironman

Matt & Erich after their marathon row preparing for the Ironman

We have a lot of members signing up for the "Rookie Rumble" on October 7th in Cherry Hill, NJ. This competition is for beginner and intermediate CrossFitters only. There will be no "rx" division. This is a great "first" competition and is an excellent opportunity to test your craft and feel the thrill of hearing a crowd cheering you on for your final reps. It's and awesome rush and we encourage anyone to experience it.  Click below for more info.

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Save the Date

We will be hosting the most Epic Halloween Party in the history of Staten Island, USA on Saturday, October 21st. The last time a Halloween party of this magnitude was hosted on this island, we were part of the 13 colonies. No, we will not be working out. Yes, we will be eating, drinking, dancing, partying, having a spooktacular time and dressing up in costumes. Friends and family are welcomed and encouraged to come to this ADULT ONLY event. Stay tuned for more info. 

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August's Big PRs and Firsts

Stephanie R. 115 DL for 5 reps!

Giuliana G. officially got full push-ups!

Peter B. got his first bar muscle up! 

Leah C. did 45 consecutive double unders and she's 29 weeks pregnant! 

Teresa D. hit 5 consecutive double unders! 

Frank P. 2 mile run in 16:30!

Erin L. toes to bar! 

Erich W. consecutive ring muscle ups, 155lb snatch and 215lb squat clean!

Chris DiDonato 350 lb Deadlift! 

Tommy M. HSPUs and Double Unders! 

 

 

Special Congrats to Eduardo Caiche on the birth of his baby boy on July 31st! 

 

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