Weekly Newsletter

Class Reservations

Don’t forget to reserve your spots in classes for the week! CLICK HERE for a tutorial video on how to reserve your spot in class. If you ever get waitlisted please text your coach right away and we’ll try and accomodate you!

Athlete Performance Camps


CLICK HERE for more information on these camps!

Pride WOD


Thank you to everyone that came out for the Pride WOD we did this Saturday! It was a great turnout =)

Weekly Programming

Our programming is going to be focused on a few things over the next few weeks:

  • Strict Pulling and Pressing Strength - Most of our athletes have the goal of getting a pull-up or being able to do big sets of pull-ups. Each week we are going to dedicate a day to work on strength, skill and capacity for upper body pulling and pressing gymnastics movements.

  • Front Squats - After 3 weeks of back squats we’re going to be working on Front Squats for the next 3 weeks. Start too light during week 1. We want to always prioritize position, movement and speed before concerning ourselves with the weight on the bar.

  • Shoulder Health - We’ll be adding a “for quality” workout to each week that will be focused on shoulder health. This will be done with dumbbells, bands and holds to work on imbalances and stability. Don’t skip this!

  • Ring Muscle Ups - After 4 weeks of drilling our bar muscle up skills we will be switching over to a focus on the rings. We’ll be doing skill transfer exercises, swinging on the rings and strict dips to work on developing this movement.

CLICK HERE to view this upcoming week’s programming!

Athlete Performance Camps


In most cases young athletes figure things out when it’s too late and the opportunity has already passed by. This camp is focused on the process and the long-term trajectory that a young athlete will need to take in order to compete at the highest level.

Although these camps are only 1 week, the program director will share her experiences going from her youth and training to becoming a Division 1 athlete. She will share the drills, training and process necessary for these athlete to take what they learn in their time at these camps and continue to apply it.

Today our athletes are too focused on the micro-side of development — thinking one specific drill or technique is going to change them forever. Our focus is road mapping the long term for our attendees and giving them the truth of what it takes to play at the highest level.

In youth sports, the talented are highlighted and rewarded. The problem with this is that when our emphasis is on talent and not the hard work, it’s easy to become complacent. When a “talented” athlete graduates to a higher level of competition, everyone will be equally (if not more) talented than they are. Success at this level is no longer about talent, but the individual who has put in the years of hard work leading up to that point. Since natural “talent” is out of our control, we focus on teaching our athletes an appreciation for hard work and dedication to the process.

Doing this camp will help set your kids apart in today’s competitive environment. They’ll be learning drills and training techniques used by Division 1 athletes who have tested them personally.

It’s important to establish a strong foundation in general athleticism in order to better their skills at the sports they pursue. This program is not a sport-specific camp, it will develop speed, agility, strength, power and explosiveness.


This program is for athletes who are serious about pursuing varsity athletics and eventually collegiate sports.

Kids should expect to show up and work the entire hour. While we can have fun, this is a serious camp focused on development. Athletes will get out of it what they put in, so we’re looking for everyone to put in their best effort.

The kids will build their technical skills, footwork, agility, strength, power, explosiveness. 

Both boys and girls are welcome in this program and will be treated and trained equally.


CLICK HERE to purchase your 1-week membership!

The first 30 registrants will get the Founder’s Special Rate of $75 for a 1-week membership!

Upon purchase, a member of our team will reach out to reserve your spot for the specific dates your child will be attending!


Kelly Horan played competitive soccer since she 3 years old. She played Division 1 soccer for Winthrop University in South Carolina, where she was a captain of her team.

Here’s a quote from the program director speaking about putting together this program:

From my personal experience as an athlete, technical ability on the field is what has set me apart from my competition. With that, I hope to see the kids improve on there technical skills and see to it that they understand how important the small things are. I want them to be motivated and excited to work on the little things in order to see consistent growth through the years.

Weekly Newsletter

CFC Pride Event Reminder

Don’t forget we will be doing our Pride Event/WOD this Saturday (6/22) @ 8:00am. The workout requires teams of 3-4 people so be sure to talk to your classmates or bring a friend/family member!

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Schedule your recovery days with YOGA!

Our good friend Michaela is now teaching at Absolute Yoga every Sunday @ 9:00am!

If you’re interested in learning more, please CLICK HERE

You can direct message her on Instagram with any questions that you may have!

IG: @micpuj


Vote for CrossFit Commack to be considered “Best of L.I.” for the Health and Wellness category.

Here’s the information that you need:

  • Category - CrossFit

  • Nominee - CrossFit Commack

  • Address - 285-5 Commack Road

  • City - Commack

  • Phone - 631-486-8899

  • Website - www.crossfitcommack.com

  • Contact Name - Joey Adduci

  • Contact Email - joey@crossfitcommack.com

NOMINATION LINK: https://bestof.longislandpress.com/nominations-health-and-wellness/

CFC Coaches take on Monday’s WOD + Commentary

Check out the CFC coaches while testing tomorrow’s workout!

This Week’s Programming

CLICK HERE to view this week’s workouts!


Congratulations to everyone who CRUSHED the May Nutrition challenge! I am so extremely happy with the feedback and results I have heard and seen from you all. For those of you who don't know, the challenge consisted of three components: Food, Sweat, and Sleep.

For the food portion, we asked that participants ate only 3 meals a day. Each of those meals had to consist of only real foods (aka not processed foods!) and every plate had to have protein, fats, fruits and/or vegetables. And for accountability we asked that they took a picture of all 3 meals.

For the sweat portion there were two ways to earn points. You could take a CrossFit class or do your own workout at home.

Last but not least… sleep! Participants could earn points for sleeping more than 8 hours, 6-8 hours, or less than 6 hours. The more sleep, the more points!

I was curious to see how this challenge effected people individually. Below is a quick Q&A with the top 3 finishers!

Congrats to Steph (1st), Johana (2nd), and AnnKatherine (3rd)

What did you learn during this challenge? 

: "I learned two things - first, that good nutrition doesn’t have to be complicated. You can make it complicated if you want to, but it can be as simple as just making sure your plate always has a protein, a healthy fat, and fruits and veggies. The second thing I learned was to be more outspoken about my nutrition and health goals with other people in my life. Once I told my family and friends what I was doing for the challenge, everyone was eager to help, whether that meant making sure I had healthy food to eat at a barbecue or watching the baby so I could go to the gym or for a run.”

Johana: "That I can control my love for chocolate and cake! Ask, that I can have three full meals and be ok!”

AK: "I don’t have to deprive myself. I can say yes to going out with friends while also making healthy choices. And when I decide to go out and indulge in a slice of pizza or some ice cream I don’t feel guilty anymore. I enjoy it and get right back on track the next morning."

How different is your "diet" now vs. before the challenge started?

: "My diet has changed completely. Before the challenge I was subsisting on baby carrots, cereal, and Halo Top. Now I eat real food, three times a day, with no snacks and no processed junk.”

Johana: "I always liked to eat healthy foods but I would eat too many carnes, fats or protein. For this challenge.. I keep my eye on the carbs, proteins and fats. Then I tried to add as much as vegetables and fruits I could find to make my plate colorful! To me that makes my food taste so much better!!"

AK: ''I have definitely incorporated more fruits and veggies into my diet. Prior to the challenge I snacked in between meals because I wasn’t full enough. Adding more fruits and veggies to each meal has helped me feel more satisfied."

Will you continue to implement any of these habits in your everyday life? 

: "I definitely intend to continue with basically all of the habits I developed during the challenge. The nutrition plan - 3 meals, no snacks, no processed food or added sugar - works well for me and helps me with having steady energy throughout the day instead of the ups and downs I was having when I was constantly snacking and eating lots of sugar and processed stuff. I also found working out almost every day (even if it was just taking a walk with the baby) helped with my energy levels, so I plan to keep that up as well. The sleeping portion of the challenge was always hit or miss for me because of the new baby, but as the baby sleeps better hopefully I will too!"

Johana: "Absolutely! I like to food prep as much as I can Sunday or

Monday, so then the rest of the week I just pull out containers of food mix things here and there maybe add a few things and ready to eat! It makes my life so much easier and makes me feel good putting clean and nutrition foods into my body!!"

AK: "Yes! I think the biggest takeaway is that I don’t have to eat perfect 100% of the time to see results. I’m more focused on a healthy balance. The challenge and Hangry eating have helped me change my relationship with food to a healthier one!”

To schedule a free nutrition consult with Hangry Eating Nutrition, please fill out the below form!

Name *
Process > Everything


  • Your preparation

  • Your effort

  • Your attitude


  • Will be forever out of your control

This means that results are a byproduct of our process. Assess your process and identify if they align with your goals. If you’re not getting the results you want, reassess your priorities or restructure your process.


We will be implementing some changes for the month of June that will serve as a test. (Effective 6/3/19)


  • Mandatory Class Reservations 

  • 14 Athlete Cap on all classes Monday-Friday (you don’t need to RSVP on weekends) 

  • We’re adding a 7:00am CrossFit Class (Monday-Friday)

  • Open Gym 10:30am-12:30pm (Monday-Friday)


  • Coaching Quality: Our gym has rapidly grown over the last 6 months, and we want to deliver the highest level of service possible. We have very high standards in terms of our coaching. Our staff agreed that a maximum of 14 athletes in a class is the ideal size. Limiting the number of people in a class allows us to deliver a training experience that matches our standards. 

  • Class Preparation: With the growth of our gym, we have athletes of different ages, abilities and limitations. With Wodify reservations, your coach will be able to see who’s attending their class in advance. This will allow them to prepare modifications and substitutions to suit each individuals needs and goals.  

  • Community: When classes become too big it dilutes the vibe of a class. As a gym that prides itself delivering an intimate experience, we want to uphold that standard and continue to build the strength of our community. 

  • Programming: We will be able to plan our equipment and workout formats in a more organized fashion knowing we have a fixed amount of people coming to each class. We don’t want to water down our programming to compensate for classes that are too big for our space. 


If anyone has any questions, please fill out the form!

Name *

I would like to introduce one of my clients Allison.


She looks great right! And if you had to guess, how much weight do you think she lost? Looks like around 20lbs, right?

Well. I’ll tell you right now, its not.

Allison first came to me in August of 2018 with the typical weight loss goal. She even had a set number- a loss of 16 lbs total. It is now May of 2019, about 9 months later and surprise, we did not hit her goal number. We actually are still 10lbs over her goal weight! Now why the hell would we both be so happy with her progress and results?? Because the scale only tells us one small portion of the story. She may have only lost 6 lbs but there is so much more that has happened on her journey.

Here is Allisons story:

“So far I can say is that with Hangry Nutrition it’s not a quick fix and it’s not diet plan. When I first came into this I thought it would be the key to losing weight. I thought I was going to get the formula on what to eat and that would be it. This has been a process where I very much wanted to give up, multiple times. If it wasn’t for the monthly meetings and the weekly progress report, I wouldn’t have gone anywhere. My goals in the beginning were to just be comfortable in my own skin and just make the right decisions when it comes to food every time.I can say as of today, I’m comfortable in my skin and 7 times out of ten I make the right decision. When I first started I thought some hard boiled eggs and a few granola bars was the healthy way to eat. Slowly I’ve learned you need more not less.

This whole process was more of a learning experience. I learned what I should be eating, what to cook and what to avoid. However, the thing I took away from it most was that at the end of the day we’re just human. My coaches told me that sometimes they mess up too when it comes to eating, they might have a bad weekend and eat a whole tub of ice cream. The difference is they don’t let it stop them and they fix it for next time. I think this stuck with me the most. I usually give up on myself but knowing that my coaches mess up too and no one is perfect helped me a lot.

Overall, I’m just really happy with the experience I’ve had. I really needed the support and accountability I got from Annalise. It allowed me to stay on track and keep the progress going. Even though the scale says I only lost 6 pounds, the pictures say a lot more and I couldn’t be any happier with myself.

I know I still have a ways to go but I know I can do it.”

Nutrition coaching is so much more than just losing weight. We want the end goal to be to create a healthy and happy lifestyle that works for you. I want to work with you to create good habits that will support your individual daily activity. That might mean feuling an athlete to perform and recover properly, teaching a mother of 3 how to cook and plan for her, her spouse, and her picky-eating kids, or it might mean a grandparent who just wants to make better choices and live a longer life.

The reason that I choose to look at nutrition as a long term, whole approach rather than a “30 day quick fix” is because anyone can go on a “diet” for a few months and see quick weight loss. A “30 day quick fix” elimination diet can be relatively easy… because it ends! That's what makes them so appealing. But what most people don’t know is that soon after you go on a diet like that you will gain that lost weight back, create a unhealthy relationship with food, and probably not be happy with what you suffered through for that month. A long term lifestyle change on the other hand might be a bit tougher, but it allows for us to have flexibility and not feel deprived. We get to create a healthy relationship with food and live our lives to the fullest.



If you haven’t been consistently attending the gym (3+ times per week) for the past 4-6 weeks, we are making it mandatory for you to do the modified version of MURPH. Since this workout is long and very high rep, there are significantly more risks for inactive athletes to become injured, excessively sore, or even get rhabdo.

Our modified version of the workout is as follows:

  • 800m run or 1k Row or 1.5 Mile Bike

  • 10 Rounds of Cindy

  • 800m run or 1k Row or 1.5 Mile Bike

Cindy is

  • 5 Pull-ups (banded if needed), or jumping pull-ups

  • 10 Push-ups or Knee Push-ups

  • 15 Air Squats (to a target or box if needed)

“Rhabdomyolysis (often simply referred to as “rhabdo”) is a medical condition that might arise from breakdown of muscle tissue and release of the muscle cells’ contents into the bloodstream. This process can damage the kidneys and can lead to renal failure or death in rare cases. Rhabdo is diagnosed when a patient with an appropriate history has an elevated level of creatine kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally used as a marker for rhabdo, even though it is the myoglobin that does the damage. Treatment consists of generous amounts of intravenous (IV) fluids to dilute and flush the myoglobin through the kidneys."

Alcohol and drug use increase the risk of rhabdomyolysis, and athletes should avoid heavy drinking, especially in proximity to training. Certain medications, including statins (cholesterol-lowering agents), increase the risk of rhabdomyolysis. Symptoms of rhabdomyolysis include severe generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark-red or cola-colored urine. The discoloration of the urine comes from the muscle’s myoglobin, which is the same molecule that gives red meat its color. If these symptoms appear following a workout (or at any time with regard to dark-red urine), the athlete should seek medical attention immediately.” — CrossFit Level 1 Training Guide

Our programming has had 2-3 days (each week), specifically written to prepare for Murph over these last 6 weeks. We have progressively increased our volume and the people who have been consistent will be ready to handle this. If you haven’t been consistent, it’s not a knock on you. We want to do our part in educating attendees of the risks if your body is not ready to handle the full work-load.


  • Our hydration protocol is to drink when you’re thirsty and don’t when you’re not. Do NOT over-hydrate for the sake of “hydrating”.

  • Add some salt to your food over the next day or two. MURPH is a 40+ minute workout for most and you’re going to sweat out a lot of your electrolytes. Simply drinking more water will not do the trick. It’s important to replace those electrolytes.

  • Eat how you would for any normal day and be sure to ingest an easily digestible carb source 45-90 minutes prior to your heat time. Simple things like a banana, apple or baby food will digest easily and give you the fuel you need to perform in your workout.

  • Avoid eating a meal high in fat prior to your workout. Stick to a simple carb source as listed above and throw in a protein if you feel necessary. The carbs are really going to be your friend for a workout like this one. Avoid high-glycemic carbs like candy or sugar before the workout. This will cause a spike and drop in blood sugar which may lead to that bonking feeling. Wholesome fruit is a safe bet because the fiber and water content slows the process of digestion and rise in blood sugar.

  • Post workout you’re going to want to avid higher fat content and focus on getting a simple carb and easily digestible protein. For me, this looks like another banana and whey protein shake.

  • While it’s normal to have a couple of beers or alcoholic drinks post-MURPH, be sure to swap a water in between each alcoholic drink you have…you’ll thank me tomorrow!


  • Recognize that MURPH is an endurance workout. Don’t hear 3,2,1 GO and attack your first mile like you’re doing a 1-mile time trial. Set your pace and breathing level to match something you could do for 40+ minutes without stopping.

  • Everyone will be doing Murph Cindy style today!


  • 80-85% effort here. There’s still a lot of work to be done and you should come off this run and get directly into the bodyweight movements. If you need 5 minutes to recover from your first mile…you messed up.


  • Should be unbroken the entire workout. Since we’re doing it Cindy style this year, the pull-ups should be the easiest part of this triplet. Several of our athletes will be using a band and have asked me what to do. My advice is choose something that’s a little too easy and you know you can do 20 rounds of unbroken pull-ups with.


  • Break these up from the start. Although you’re only doing 10 reps per round, you don’t realize how quickly you’re able to get back to the push-ups. If you misjudge this and hit failure you’re going to slow yourself down way more than necessary. Here are a couple of break-ups I’ve tried over the last 6 weeks that have worked very well:

    • 6+4 reps

    • 5+5 reps

    • 4+3+3 reps

  • DISCLAIMER - I will be doing 6+4 every round today. As someone who has 50+ unbroken push-ups I feel it’s important to emphasize the importance of breaking things up. I will not be doing more than 6 unbroken push-ups in a row today. Have a game plan and stick to it.


  • Breathe 

  • Recover arms 

  • Find a tempo that doesn’t blow your legs up 

  • Don’t break up your air squats


  • The hay is in the barn…put yourself in a dark place and remember why we’re doing this 

  • Mental road marks…keep your mind busy - I will pick a telephone pole or stop sign to run to and then find something else to run to once I’ve gotten there. I know this may sound silly, but when you’re physically exhausted you need to keep your mind focused in order to keep pushing. Breaking things down smaller helps with this.

  • Leave enough in the tank to finish that final stretch strong.


I hope this is helpful to our athletes and attendees. Good luck tonight and tomorrow morning and give it your best!

Here’s a simple general warm-up for you to do on your own:

  • Mobility (5-10 mins)

  • 2-3 Rounds

  • 2 Pull-ups

  • 4 Push-ups

  • 6 Air Squats

For the athletes who won’t be running, your bike or row subs are as follows:

  • 2k Row = 1 mile run

  • 3 Mile Bike = 1 mile run


We are offering our weekly Free Intro Class (Thursday 5/23) at 6:45pm. Members are welcome to take this class, but we wanted to warn you if you're planning on doing MURPH the following day. The workout is:


  • 6 Burpees

  • 12 DB Thrusters 

  • 200/150m Row 

We have 5 people RSVP'd for the class already, which means we have 2 rowers left and any remaining members who attend will substitute a 200m run each round. If you’re a CFC member who’s planning on coming tomorrow at 6:45pm, please RSVP HERE

We won't be allowing skill day at the 6:45 class, but we wanted to keep it open to all people who regularly attend that time. 

Our Memorial Day Weekend Schedule is as follows:


  • 5:00am CrossFit or Skill Day

  • 6:00am CrossFit or Skill Day

  • 9:30am CrossFit or Skill Day

  • 5:30pm CrossFit or Skill Day

  • 6:45pm Free Intro Class

  • 8:00pm CrossFit or Skill Day



  • 8:00am MURPH MAKE-UP

  • 9:30am Kids 

  • 10:15am Teens 

  • 11:00am CLASS CANCELLED 


  • Open Gym 10:30am-12:30pm



If you have any questions about our schedule changes, please fill out the form below:

Name *


The month of June was chosen for LGBT Pride Month to commemorate the Stonewall riots, which occurred at the end of June 1969. As a result, many pride events are held during this month to recognize the impact LGBT people have had in the world.

We will be celebrating with a PRIDE WOD on Saturday, June 22nd @ 8:00am.

We’re also getting some sweet shirts!



Q: What do I get if I win?

A: The winner will receive 

  • 1  FREE month of Nutrition Coaching with @hangry_eating

  • 10 FREE Muscle Up Paleo meals

  • 1 FREE Muscle Up Paleo T-shirt

Q: How does it work?

A: Once signed up, you will be prompted to download an app called Wodify Rise. This app will seamlessly track points for you (in one place). You will be able to quickly give yourself points based how you did that day. With a simple click of a button, points are automatically updated to a live leaderboard. This app also conveniently allows us to take pictures of meals!

Q: How will I be held accountable?

A: In addition to a private FB group for challenge participants only, we will use the Wodify Rise app! This app allows us to see our points updated daily. We will also be able to see our fellow participants scores for inspiration and accountability.

Q: What if I have questions during the challenge?

A: Participants will be able to submit questions directly to hangryeatingnutrition@gmail.com where answers and topics will be spoken about in a weekly FB Live. This will take place in our Private FB group weekly.

Q: What should I eat? 

A: Real Food…  Meat, fish, Eggs, Vegetables, Fruit, Nuts & Seeds, NO ADDED Sugar 

Q: What should my plate look like?

A: A Balance of Protein, Fats, Vegetables and/or Fruit

  • Palm size & Thickness serving of protein (3-6oz)

  • Thumb of fat (1-2 tablespoons)

  • Fill the rest of your plate with vegetables and/or fruit

Q: What if I’m hungry? 

A: If you’re still hungry it means you’re not eating enough plants (aka vegetables!) Plants are the most nutrient dense food. They are low in calories and sugar. They also contain a lot of fiber, which keeps you full between meals. 

Registration closes this Tuesday (4/30)

CLICK HERE to learn more about the challenge!

MURPH 2019

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.


  • Friday 5/24 starting @ 5:30pm 

  • All Friday classes will be cancelled and we will only be doing this event


What if I can't make it?

  • We will be offering a make-up Murph on Saturday 5/25 @8:00am

  • RSVP HERE for make-up Murph

Memorial Day Weekend Schedule:

Friday (5/24)

  • No classes, MURPH heats start @ 5:30pm

Saturday (5/25)

  • MURPH Make-up @ 8:00am

  • Kids @ 9:30am

  • Teens @ 10:15am

  • Class Cancelled @ 11:00am

Sunday (5/26)

  • Class @ 9:00am

Memorial Day Monday (5/27)

  • Gym Closed  

How are we doing it @ CFC this year?

Cindy Style:

20 rounds 
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Movement Modifications:

  • You may use a single band (orange, red, blue or green) for the pull-ups.

  • You may do ring rows with your feet to a plate. 

  • You may elevate your hands to a box for the push-ups. 

  • You may squat to a ball, elevated ball or box for the squats to keep your range of motion safe and consistent. 

Movement Substitutions:

  • Bike 3 miles instead of doing a 1 mile run 

  • Row 2,000m instead of doing a 1 mile run 

Workout Modifications:

  • You may cut all of the distance and reps in half.

    • 800m walk or run 

    • 50 Pull-ups, Banded Pull-ups or Ring Rows 

    • 100 Push-ups or Elevated Push-ups 

    • 150 Squats or Box Squats 

    • 800m walk or run 

What if I'm injured?

  • Email joey@crossfitcommack.com and we will come up with a personalized version of the workout for you so you may participate 

What if I'm scared?

  • Read Murph's story HERE for some perspective and realize that this isn't scary. 

  • This is just a workout. It's a very controlled and safe environment. 

How do I order my shirt?

We will not be doing custom CFC shirts this year for Murph. We want all of the money to go to the LT. Michael P. Murphy Memorial Scholarship Foundation. For that reason, we encourage you to purchase a shirt and register through the Murph Challenge website.

It is NOT mandatory that you buy a shirt in order to participate. We just want to give our athletes the option to donate and register officially. 

CLICK HERE to register officially and purchase your shirt. 

If you are just going to do the event, we will be releasing heat registrations in the near future! 


Our programming over the next 7 weeks is going to be slightly specialized to make sure that your body (and mind) are prepared to handle this workout. By the time Murph is here, you should be fully prepared and aware of what modifications you're going to do for the workout.