So the first week of the new Schedule is over with and I gotta say, it was great.  The new schedule really worked out great for everyone.  I felt that it was much easier to coach in a more controlled environment, I thought everyone got a better workout due to the motivation of everyone doing it together.  There were no interruptions in the middle of a wod and everything was much smoother.

Thank you for cooperating and making it work.  If there was anyone who had trouble getting used to the schedule you had a week to adjust.  Please be there on time from now on, it is very disrupting and disrespectful to your training partners in the group if you come strolling in late.  Remember this is a group class and the group needs to work together in order for the format to run correctly.  So don’t be late.

Thanks to everyone for coming out and celebrating the “Fat Ass Party” in Crossfit Old Bethpage fashion.  I think we all had a great time as usual.  It never gets old partying with all you guys, I love getting together outside of the gym.  Thank you for making the gym not only a place of fitness but an enjoyable environment.  One thing I love about the our gym is what a great family we have become.

Workout:

For 2 minutes row as many calories as possible
Rest 1 minute
For 2 minutes perform as many one arm dumbbell push press as possible
Rest 1 minute
For 2 minutes row as many calories as possible
Rest 1 minute
For 2 minutes perform as many one arm dumbbell push press as possible