P6 CrossFit – CrossFit Shoulder-Focused Warmup (No Measure) 300m Row 10 PVC Pass Throughs 10 Figure 8’s 10 WB Thrusters Thread the needle (30s each side) 5 Strict Pullups 3 Wall Walks 50ft Bear Crawl *Coaches, guide your athletes through your favorite banded-rig stretches.* Don’t let me down (Time) 4RFT, with a Dumbbell (50/35): 10 […]
P6 CrossFit – CrossFit View Public Whiteboard Five Below (AMRAP – Reps) AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 12 Front Squats Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 9 Thrusters Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders
P6 CrossFit – CrossFit View Public Whiteboard Gone In 60 Seconds (Time) 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees *On the two minutes do 20 Battle Rope Jumps Barbell Option: 3 Rounds: 40 Overhead Step-Back Lunges 30 Power Snatches 20 Burpees *On the two minutes do 40
P6 CrossFit – CrossFit Standard Warm-up (No Measure) 10 PVC pass-throughs 10 figures 8’s 10 air squats 10 lunges 10 side lunges 10 calf raises 10 KB swings 10 burpees Notes: Coaches, use this time to work through movement prep with your athletes (esp. DU and DL) 4×4 (Time) 4RFT, on the 4: 30 DU
P6 CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance
7 Minutes in…Heaven? Read More »
P6 CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph
Memorial Day Murph Read More »
P6 CrossFit – CrossFit View Public Whiteboard Den (Time) 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run Barbell Option: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run Metcon (Weight) 3 Giant Sets: 50′ Single Arm Overhead Walking Lunge (Right) 15 Single Arm Deadlifts (Right) 50′ Single Arm Overhead Walking Lunge (Left) 15 Single Arm Deadlifts (Left)
P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans
Active Recovery With Measure Read More »
P6 CrossFit – CrossFit View Public Whiteboard Ceiling Fan (AMRAP – Reps) AMRAP 15: 20 Single Dumbbell Clean and Jerks 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40 Double Unders Split reps however you feel necessary Metcon (AMRAP – Reps) AMRAP 5: Max Hand Stand Push Ups On the Minute (Starting at 0:00):
P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans
Active Recovery from Murph Read More »
COACH/ADMINISTRATOR
I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it, I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it. By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach. My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force. My goals are still relatively simple: stay fit, stay healthy, and stay active. The bonus is that now I get to help OTHERS see what they can accomplish!
One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!”
CrossFit Level 2 Certification
COACH
I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.
I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing.
After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me.
One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.
CrossFit Level 1 Certification
CEO/HEAD COACH
This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.
I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).
So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).
I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.
CrossFit Level 2 Certification
USA Weightlifting Level 1 Certification
Precision Nutrition Coach
