Month: July 2017



3 Sets:
5 Wall climbs
8-10 Strict Pull-Ups
Combo carry 120' R/L
Combo carry 120' L/R

Every minute on the minute for 18:00…
1 – 15 Kettlebell Swings (53/35)
2 – 12 Toes to bar
3 – 9 Handstand Push-Ups
*goal is unbroken for all movements

3 sets:
Side plank 1:00 L
Side plank 1:00 R


Monday Morning ReMinders 

Monday Morning ReMinders7.31.17

Almost August. Crazy how summer is flying. Hope you are off to a great start today. We have a lot going on…..
This weekend 

Saturday August 5th gym will be open 8-11

Sunday August 6th track workout 10am BBP HS
Important dates to remember for August..
13th…. taking the track workout to Westhampton High-school. 

9:30am. After workout we are going back to Rico’s house for a brunch. All you need to bring is your family, suits, towels, and drinks. Please email me at to let me know if you are coming and how many. RSVP by August 10th. 

19th…. The Big Wave at Freedom. Come chill out and watch some good athletes throw down. We will have food set up, some fun adult games…..BYOB. 12-4

27th…. Ocean Beach Fire Island….. all details in another post



3 Sets of:
Single arm Overhead walking lunge 60' (weak)
Single arm Overhead walking lunge 60' (strong)
40 Double-Unders
20 Plate bent over row

"Strict Cindy"
Complete AMRAP in 20:00 of…
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

3 sets:
20 Weighted Anchored sit-ups

Monday Morning ReMinders 


Hey Freedom Fam…..weekends over. Who is ready for a new week?! Again thank you for your patience with the renovations going on at Freedom. Lots happening and we are excited for the finished product. 
Dates to remember…..
-Nutrition Night is canceled. We will reschedule it 
-Sunday, August 13th. Taking the Freedom crew to the Westhampton High School track. 9:30am. After the workout the Pellechia family has offered to have us all over for a brunch and pool. All we ask is that you bring something to drink. I need a headcount for this. So please email me if you’re coming….don’t just tell me in passing (I may forget to count you) 
– August 19th. The Big Wave Throwdown. Come check out the first of its kind. Some athletes are coming to Freedom to throwdown, hang out, and have some fun. We will have some cool things to check out. Mark it on your calendar. It will be a BYOB event with some games to play. 
– August 27th. Freedom goes to Fire Island. Come hang out on FI with your Freedom Family. Here is a tentative plan for the day….. Ocean Beach FI. 

11am meet up on the beach 

1pm lunch 

Go back to beach 

5pm happy hour

We are still in the middle of solidifying plans for places to eat and drink. So stay tuned. 

-As always we are looking for your awesome transformation pics. Please email them w a short summary. We know you’re out there!! 
**This weekend 7/29 and 7/30…….the gym will be CLOSED both days. We will do a team workout at Bayport Bluepoint High School Saturday AND Sunday at 10am.