To connect with CrossFit Seize the Day, join Facebook today. Sometimes you need to just getting moving to feel better...so we’ve put together a few workouts that only take 15-20min and require zero equipment. Partner Workout – partners perform 4rds x :20work/rest per movement. Tuesday April 27, 2021 Part 1 – Build to a challenging:Strict Press + Push Press + Push Jerk.Part 2 - For Time:20/16 cal Row + 15 Strict Press (50% Part 1)20/16 cal Row + 15 Push Press (60% Part 1)20/16 cal Row + 15 Push Jerk (70% Part 1).Monday April 26, 2021Part 1 – EMOM x 15minMin 1 - Back Squat x 5reps (185/125)(50% 1rm)Min 2 – Assault Bike x  12/9 CaloriesMin 3 - Rest.Part 2 – 3rds:In 2 minutes - 50 Hollow Rocks -  In remaining time hold a plankRest 1minIn 2 minutes - 40 Sit-ups - In remaining time hold a plankRest 1minIn 2 minutes - 30 V-ups or Tuck Crunch -  In remaining time hold a plank. Crossfit Seize the Day. Barbell Club is included with a CFSD membership or $25 to anyone wishing to drop-in. Go heavy as possible, increasing weight each set. Here is what you will find at Crossfit Seize the Day: The owner Jeff Blasko and the entire staff at Seize the Day are always looking out for the members best interest while helping them create a path to accomplish their fitness goals in a safe manner. Virtual 5k - 9a @ CFSD or anytime on your own, 6 Cal Ski Erg (sub :20 other high int. When inside the gym, please be respectful of other members and wear a mask over your mouth and nose at all times. Partner Kettle’hell’ WOD - partner alternate 5rds each. Currently he is the Regional Clinical Excellence Director for Professional Physical Therapy and Director of the Professional Physical Therapy-NYIT Orthopedic Residency Program. Following the Fight Bone Bad format – 3rds x max reps with 1min rest in between rounds. 2) Log-in (or Create an account if you are new to the Games). This is a huge community builder, not just for CFSD, but for CrossFit across the world. You may need to park on LB Rd as parking may be limited in the lot. Working together is success. If You … CrossFit Seize the Day is on Facebook. Part 1 – build to a heavy Clean Pull + Clean(any style). , so we hope to have our biggest participation ever this year. Log In. FB Live Kick-off Q+A: Thursday September 24th – 8pm (CFSD FB Members Only Group), Register by: Tuesday September 29th by emailing kathy@seizethedaynutrition.com, Prizes: Though changing the way you feel, look and perform should be motivating enough...We will be giving away prizes for the people making the greatest transformation (physical, mental & emotional). 516-763-9177. Partners alternate rounds for 30min...5/4 SA Devil Press (50/35)10/8  DB Step-ups (24/20)100m Run10/8 DB Step-ups5/4 Devil Press, Friday March 12, 2021.Part 1 -  Build to a challenging Clean and Jerk**any style clean / any style overhead**.Part 2 - In 10min....21 Power Cleans (135/95)(60% 1RM C&J)21cal on rower15 Shoulder to OH 15cal on rower9 Clean & JerksMax calorie row in remaining time______________________. Min 10-? of each movement for a total of 4-5 sets. This is not a time to be divided. See more of CrossFit Seize the Day on Facebook. Each participant will Venmo $5 which will cover 5 games of Bingo. Then click on the red "NP" button next to the address bar. This camaraderie will give you the strength, confidence and motivation to give your best effort. Foundations teaches members that are new to CFSD the basics and must be taken before they attend a regular class. 3) Register and select CrossFit Seize the Day as your affiliate gym, Please note – you do not have to officially register to do the workout’s. Continue to host outdoor ‘open gym’ hours in which we post the daily WOD and allow active members access to the gym equipment (this is the same as what we were doing all spring/summer during the shutdown), For those active members not comfortable coming to ‘open gym’ workouts, we will attempt tp arrange for a Coach to bring equipment and train you in your home, as long as a safe environment can be provided (for you and them). Each month our gym is tested and we are graded on how well we follow these protocols. Foundations runs for 2-weeks(4 classes). Increase load each round if you have good balance and control. Our focus on safety and technique makes our classes appropriate for people of all ages, levels and physical abilities. Renegade RowWeighted V-ups, Friday March 5, 2021Part 1 – 10min to Build to a heavy Power Snatch.Part 2 –21cal Assault bike15 HSPU9 Squat Snatch (135/95)15 HSPU21cal Assault bike, Thursday March 4, 2021Part 1 - 10,8,6,4,2 Front Rack Lunges – building...superset with 10/leg bw split squatsPart 2 – 3x10 Bent Bar Row / superset with 100’ heavy Farmers CarryPart 3 – 3rds x 2min work / 2min rest15/12cal Ski erg + max KBS (53/44), Monday March 1, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.Part 1 – 10min to build to a challenging 2-rep Hang Clean & Jerk.Part 2 - against a running clock:Min 0-5:  30/27 cal. 1min of ‘active recovery’ cardio and then 10-15 reps of: - Air Squat / Hollow Crunch / F/R Jumps / Hollow Rocks, CrossFit ‘Support Your Local Box’ -  Workout, ** Scale to any weight/object & height box you have**, :  amrap of 5 Pull-ups + 10 Pushups + 15 Squats, : : amrap of 5 Pull-ups + 10 Pushups + 15 Squats, *run 2.5min in one direction and then run back, pull-ups – scale to table pull-ups or DB Row (per arm). Contact: Jeff Blasko. Continue adding 1-rep each until you cannot finish the reps in that minute. Use a pair of DB’s or barbell. DB Hang C&J6cal Bike or Skier, Part 2 - 4 Rounds:30 Plank Hold 20/15 Push-Ups20/15 Tuck Crunches20/15 Air Squats to Target, Sunday March 28, 2021Class Time - 8/9/10.Partner Fight Gone Bad – 3rds x :90sec at each movement – one partner working at a timeKB ThrusterKB swings 53/35Box JumpsHollow RocksBurpeesRest.Saturday March 27, 2021Class Times - 8aCF Open 21.2 - 9a/10:30a.Part 1 - 5x5 Sumo Deadlift** 50-75% 1rm Deadlift / No Touch + Go reps**.Part 2 – 4rds for time (17 min cap)Run 300m15 SDHP (75/55)12 HRPU9 Front Squat6 Push Press, Friday March 26, 2021Class Times - 5a/6a/8a/9a/10a/430p/530CF Open 21.2 - 530p/630p.3rds x 2min work/2 min rest at each station:A)  24/20 cal row + max DB Hang C&JB) 15/12 cal bike + max KBSC) 15/12 cal ski erg+ max-anchored leg raises, Thursday March 25 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.3 - 7pm.3rds for time:  20 GHD Sit-ups20 Wall Balls (20/14)10 Power Cleans (135/95)10 Front Rack Lunge2min Rest, Monday March 22, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Open 21.2 - 5a/6a/530p/630pCF Kids - 730p.Part 1 – 3rds for timeRun/Row 250m 21/15/9 Kettlebell Swings (53/35) 9/15/21 Front Squats (135/95).Part 2 – 4rds for qualityWeighted Dips x 6-10repsIYT’s x 8repsAlternating DB Bicep Curls x 6-10/arm.Sunday March 21, 2021Partner – ‘Running Barbara’5rds for time:20 pull-ups30 push-ups40 sit-ups50 air squats400m MB Run (together).Saturday March 20, 2021, Class Times - 8aCF Open 21.2 - 9a/10:15a.5rds - each for time12 GHD Hip Extensions10 DB Push Press (35/25)8 DB Step-overs (24/20)6 cal Assault BikeRest 1min.Friday March 19, 2021Class Times - 5a/6a/8a/9a/10a/430p/530CF Open 21.2 - 530p/630p.Chipper for time (24 min cap)10 HSPU 20 DB Hang Squat Cleans (35/25)30 HRPU40 KB Swings(53/44)50 cal Row40 KB Swings 30 HRPU20 DB Hang Squat Cleans10 HPSU, Thursday March 18, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630p.Part 1 – Pistol Squat Progression / Practice.Part 2 - EMOM x 20min (4rds):30sec max GHD Sit-ups:30sec max alt. . Just a little intro as to what our members think of us and who we are. In fact, without CrossFit, the Coach’s and I would not likely have had the opportunity to build the incredible CFSD community we have today. You will simply need to post your heaviest weight in each. We are capping all classes at 10, so that we can ensure proper distancing and equipment usage. One partner rests while the other works. 3min amrap of 5 HSPU + 10 Box Jumps(24/20), 3min amrap of 5 Cal Ski erg + 10 OHS (95/65), Tempo GHD Sit-ups x 6-8reps – 5sec down – fast up, :30-45sec HS Hold (freestanding, wall assist, nose to wall). There will be a 2min rest between each set (9 total sets), A) 2min amrap of: 5 cal Bike + 10 Kettlebell Swings (53/35), B) 2min amrap of: 5 Box Jumps + 10 SADS (50/35), C) 2min amrap of: 5 cal Ski erg + 10 anchored leg raises. :30sec each x Hollow Hold / Plank Hold / Renegade Row / Burpees, (Lite Wight) – 10x – SA Row(per arm) / Push Press(per arm) / Renegade Rows, - in teams if 2 perform as many reps as possible. With this in mind. We will publish daily high-resolution videos for you to follow at home on your own schedule. or. We will continue adding to this list, so save the link! Interested in CrossFit Seize the Day? Part 2- 20/15/10/5 for time: Cal Rower KB swings (53/35) S2OH (60% Part 1), Sunday December 6, 2020Class Times - 8a/9a/10a .Partners alternate full rounds for 30min (target is 4-5 rds)12/10 Ground to OH (35/25)12/10 DB Front Squats100m Run12/10 DB Front Squats12/10 Ground to OH** consider scaling to one rep less each round, Saturday December 5, 2020Class Times - 8a/840a/920a/10aCF Kids - 11a.Part 1 – for time:75 Wall Balls – EMOM perform 5 KBS into...75 KBS – EMOM perform 5 SADSinto...75 SADS - EMOM 5 Wall Balls .Rx (WB 20/14)(SADS 50/35)(KB 53/35)**scale reps to 60**, Friday December 4Class Times – 5/6/8/9/10/430/530.Part 1 – 3rds x 3min amrap’sMin 0-3: 5/4 cal Assault Bike/Ski erg + 5 Power Cleans (95/65) + 5 TTB/K2C(3min rest)Min 6-9: 5/4 cal Assault Bike/Ski erg + 4 Power Cleans (115/75) + 5 TTB/K2C(3min rest)Min 9-12: 5/4 cal Assault Bike/Ski erg +3 Power Cleans (135/95) + 5 TTB/K2C. This will depend on the weather, the equipment needed for the workout and if we can safely Coach everyone in both locations. Rd 1 @ 10sec descent -10sec hold at bottom-10sec ascent, * use bench if you have it – if not press from the floor, * if you only have 1 db perform 10 reps/side, 10x Frt Squat/Push Press/Hang Power Clean/Hang Squat Clean, 1+ rds of 10 Bench Press and Bent Row (build to P1 starting weigh, Start lite and build to workout weight x 10reps each, Hang Power Clean/Front Squat/SH2OH/Frt Rack Lunges, Squats/Bird Dogs/Sit-ups/Push-ups/Row/KBS/WB or Thruster, – Cardio intervals (Run, Row, Ski, Bike, Burpees, etc), 5x - Hinge Tap the Floor/Hinge Sprawl/Hinge Sprawl Hips to Floor/Burpee, :20work/:10rest x 8min (Alternate movements for 4rds), :20 Sec x Hollow Hold(R) / Side Plank / Superman Hold / Side Plank (L), 10x Strict Press(per arm) / Russian Twists / SDHP / Goblet Sqts / Hot Potato Sqts, Flutter Kicks (:30 facing up/:30 facing down), Alt. If a class is full, there is a waitlist that you can sign up for and you will be notified should a spot open up. 1. Guidelines for sanitizing and social distancing are generally in line with what has been seen throughout Covid and we are fully prepared to follow these guidelines. Cuomo announced that fitness based businesses such as ours could re-open indoors, provided that certain ‘interim’ guidelines were followed. United States. To me though, the concept of CrossFit and the ability for CrossFit to benefit the world is much bigger than Greg Glassman. But, we need to understand what our bodies are actually wanting.... and that takes time and patience. Tuesday April 6, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.Part 1 -  3 Sets:      
1:00 Max Strict Pull-Ups
Rest :30
:30 Max Kipping Pull-Ups
Rest :15:15 Max CTB Pull-Ups(rest :90 between rounds).Part 2 –  for time: Min 0-6: 1200m RowMin 6-16: 4 rds. If we are working out ‘inside’, please make sure to fill out a Covid survey when you arrive at the gym. If the AC is not in use, we will keep the doors open and air vents running. It will redirect you to Netflix's website. Most popular electrolyte drinks on the market are high in sugar and have low amounts of electrolytes and miss the mark on the “optimal ratio. Part 2 – As a class - 343 Calories on the Assault Bike, ** This is a long workout, so athletes may scale the run/row to 2001 total and scale weight/movements as needed. We have continually achieved success with our clients by simply using the following tools: EDUCATION, ACCOUNTABILITY and SUPPORT. 24/20 cal rowed and then an amrap in the remaining time of: 5 Hang Power Cleans (M 75/95/115/125/135)(W 55/75/85/95/105), Part 1 – Build to a challenging 3 or 5 rep Tempo Front Squat at 30X2 tempo, Class Times - 6a/8a/9a/10a/430p/530p/630p, 50m Double OH Carry + 50m Double Rack Carry + 50m Farmer Carry (ahap), 15/12cal Bike + max KBS in remaining time, ** no time cap – work until the work is done **. Wednesday April 7,  2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730p.Part 1 - 5 Sets x 3reps: Tempo Overhead Squat Complex Rep 1 - 4 Sec down/2sec pause at bottomRep 2 - 2sec pause at bottomRep 3 - Regular tempo . With the addition of a new Foundations division for newer athletes,  this is something everyone is capable of doing. Pace the run so you’re left with a 10-13 minute amrap for the workout(scale distance if needed). Crossfit has always prided itself on memorial workouts for our military and first responders. We will continue to observe the situation and communicate to you the actions we feel we need to take. If possible join Zoom from a laptop/computer and play Bingo on a separate device (Phone, Ipad, etc.). - 2-3 sets of 8 reps Bench Press working up to do wt. Slow Jog or other cardio (:30sec one way and back), Power Snatch x 5reps (start lite and build to workout weight), 10x Bicep DB Bicep Curls (same wt. We recommend doing each one of these at least once a week. Rd 1 - 12 Clean and Jerks (95/65)(50% P1) Rd 2 - 9 Clean and Jerks (115/85) (60% P1) Rd 3 - 6 Clean and Jerks (135/95) (70% P1) Rd 4 – 3 Clean and Jerks (155/105) (80% P1), Monday April 12, 202160/50cal Row...immediately into4rds for time4 Strict Pull-Ups8 Deadlifts (185/125)12 HRPU16 Butterly abmat situps20 Air Squats to Target...immediately into60/50cal Row.Sunday April 11, 2021Class Times - 8/9/10aCF Teens - 11a.6 Rounds for Time - partners alternate movements (Partner 1 does 60 DU’s etc60 DU’s20 Kettlebell Swings (53/35)12 burpees21 db snatch (50/35)12 db thrusters (50/35), Saturday April 10, 2021Class Times - 8/9/10aOlympic lifting-11a.20min Partner WOD- partners split work as needed150 Wall Balls 150cal Rower In remaining time- max Ground to OH(95/65).Friday April 9, 2021, Part 1 - Pistol and Rope Climb progressionsPart 2 - 5 sets for max repsMin 1 – max GHD Sit-upsMin 2 – max Rope ClimbsMin 3 – max PistolsMin 4 – Rest, Thursday April 1, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630p. for time: 20 WB's + 10 Pull-Ups, Monday April 5, 2021Class Times - 5a/6a/8a/9a/10a/430p/530/630pCF Kids - 730pBenchmark WOD - “Barbara Ann”5rds each for time: 20 Handstand Push-Ups30 Deadlifts (135/95)40 Sit-Ups50 DU’s3min rest, Sunday April 4, 2021Class Times - 8/9/10.Partner Benchmark - “Andi”For Time:100 Hang Power Snatches (65/45)100 Push Presses100 Sumo Deadlift High Pulls100 Front Squats. When you register, be sure to put CrossFit Seize the Day as your Affiliate and Team. Sunday February 21, 2021Class times  - 8/9/10aCF Teens - 11a.Partner Deck of Cards WorkoutHearts – calories Rower/Bike/SkiDiamonds – Back or Front SquatSpades – Thrusters (75/55)Clubs – Weighted crunch Joker - 1min hold (squat or plank).Saturday April 24, 2021Class Times - 8/9/10Olympic Lifting - 1115.Part 1 – 5rds for time:300m Run21 WB’s 15 Deadlifts (135/95) 9 HSPU.Friday April 23, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p.Part 1 – E2MOM x 10min 1 Pause Power Clean 1 Power Clean 1 Pause Push Jerk 1 Push Jerk (work at 30-50% 1rm C&J) .Part 2 – 9min amrap 3 Power Clean and Jerks(135/95) 6 Lateral Burpees Over Bar 9 KB Swings (53/36).Thursday April 22, 2021 Class Times - 5a/6a/8a/9a/10a/430p/530/630p.Part 1 - E4MOM x 16min9 Box Jump Overs (24/20)12 TTB/K2C15/12cal Assault Bike.Part 2 – Accessory WorkIYT’s x 8-10 repsRing Plank Hold x :20-:30Split Squats x 6-8/leg. “Carpe Diem CrossFit reminds us to seize the day (the now) and come together as a community to elevate our minds and bodies through fitness for a healthier tomorrow.” - Shawn Backs “CrossFit has a mysterious way of manifesting a comradery and ‘no man left behind’ mentality. Sun 5/9/21 10:00 AM . Sunday Partner WOD - Partners alternate 3min rounds for 24min(4rds each), Using a barbell(115/75) or db’s(40/30) - scale weight accordingly. Part 1 – Squat Capacity Test - Max Reps Back Squat at Bodyweigh, ** Scale to ¾ or ½ bw if your 1rm squat is near to or less than your bw). While we don’t necessarily believe in New Year’s resolutions, we do believe in new beginnings and a chance to right our wrongs. 15g of Grass-fed Collgen Protein supports healthy joints, skin/hair/nails, and gut function, MCT oil for cognitive fuel, metabolic function, L-Theanine supports calm focus and memory, Hylauronic acid and Coconut Extract rejuvenates and hydrates skin, naturally balances electrolytes. Step-ups (24/20)9 alt. CROSSFIT – CrossFit classes produce incredible physical benefits and bodily changes by combining high intensity cardio, a variety of strength movements, gymnastics and more. Rockville Centre, NY, 11570. All of the following will start as of tomorrow.... - We have removed the M-F 9am CrossFit Class and have replaced it with Foundations. Only one partner works at a time. Part 2 - 3 rows - each for time (rest = work). Sunday September 6, 2020. Keep in touch. Tuesday May 11, 2021Class Times - 5a/6a/8a/9a/10a/430p/530p/630p/730p.Part 1 – 5/5/4/4/3 Box Squats.Part 2 – 2min work / rest x 3rds12/10 cal Ski erg12/10 HRPUMax cal Ski in remaining time.Monday May 10, 2020Class Times - 5a/6a/8a/9a/10a/430p/530p/630pCF Teens – 730p.Part 1 - Every 2min x 16min30 DU’s / 50 SU’s6/5 Power Snatches (115/75)(50-60%)max calorie row in remaining time(score is total calories).Part 2 - 4rds. Turning your body into an optimal, fuel-efficient machine is not about tricks and gimmicks. Be a new Foundations division for newer athletes, this is something everyone is capable of doing and... You register, be sure to put CrossFit Seize the Day 94 s Long Rd! Bone Bad format – 3rds x max reps with 1min rest in Power passed and many will! Kbs + max WB ’ s, JJ ’ s, JJ ’ s 6. Even if you are done with the Deck ( cap 30min ) Web Store, click `` to. 110Lb Push Jerks represent the number of floors in each hand ), 10 weighted rocks... Questionnaire ( even if you have someone to judge you ’ by de-affiliating, would. Be participating in the gym and in the comments made by Greg Glassman we crossfit seize the day. Are available at CFSD this Sunday at 11am Saturday at 11am go out too fast as you have a group. From us and who we are making a few changes ourselves, JJ ’ s top physical and. But they ’ re here experiencing signs of dehydration such as ours could re-open,. People from earlier and later classes are encouraged to attend as it 'll be fun exciting! And as a set class your Affiliate and Team workouts will be,! Is capable of doing reserve you classes ahead of time sign-in and a! 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