We don’t learn from winning.

When I say “winning” I’m not referring to defeating another opponent. I’m referring to personal victory or accomplishment.

Victory is the byproduct of consistent preparation and doing the small things exceptionally well. It means you prepared correctly and executed when it was time to perform.

We only have control over 3 things when preparing to test ourselves:

  1. Preparation

  2. Effort

  3. Attitude

This means that a large portion of the results will be forever outside of our control. To understand this and continue to push forward is what builds integrity and confidence within oneself.

It’s scary to put ourselves out there. Failure is often a paralyzing opponent that stops many from ever trying. Our social conditioning makes us fearful to be judged or outcast from our social circles. These fears are based deep within us and require a significant amount of self-awareness to move past.

Once we realize that growth only happens by stretching ourselves, we know that failure is a necessary step in the process of development.

Failure only happens when we don’t learn, refuse to accept responsibility, and make excuses for the results.

If you use your experience as a lesson for further preparation and development, we can only learn…never fail.

Food for thought.

Joey Adduci

WOD - Oct 15

Every 1:30 x 7 sets:
3 Box Squats

3 rounds for time:
15 Deadlifts (205/145)
20 DB Front Squats (50s/35s)
80 Double Under’s


Screen Shot 2019-10-13 at 4.37.44 PM.png

For the next 3 weeks, we’re going to do everything within a class format. This will prevent confusion and be more convenient than athletes needing to register for a heat time.

We’d still like to encourage our athletes, friends, and family to come down on Friday nights to spectate, have some drinks and enjoy the atmosphere the Open provides! We will be laying out the gym in a way that makes it spectator friendly =)

Open Schedule

We ask that all athletes wear their Open shirts on Fridays for the remainder of the Open!! If you haven’t picked up your shirt yet, they’re organized in the lobby of the gym when you first come in. Each shirt has been organized with the athlete’s name on it.

FRIDAYS (Oct 18, Oct 25, Nov 1)

  • 5:00am Group Class

  • 6:00am Group Class

  • 7:00am Group Class

  • 9:30am Group Class

  • 4:30pm Group Class

  • 5:30pm Group Class

  • 6:45pm Group Class

  • 8:00pm Group Class

Our group class WOD will be the Open workout released on Thursday nights.

No reservations are needed. Please be on time!!


  • 8:00am Group Class (not the Open workout)

  • 9:30am Open Make-up

  • 10:30am Kids

  • 11:30am Group Class CANCELLED


  • 9:00am Group Class (not the Open workout)

  • 10:00am Open Make-up


Regular class schedule. Class workouts will be programmed to allow athletes to choose to do the class workout or redo the Open workout.


November 8th, 2019

All classes will be cancelled. We will be doing Friday Night Lights followed by an Open party / Potluck.

Heat registration, judging and other information will be released in the near future!

Next week we will be releasing a blog post with a Potluck link. Stay tuned!

Joey Adduci

WOD 10/14/19

20 DB Hang Clean & S2OH (10R/10L)
20/15 Cal-Row
20 DB Box Step-ups (alternating)
20/15 Cal-Row


10 rounds for time:
8 G2OH (95/65)
10 Bar-facing-burpees


“I am what I am today because of the choices I made yesterday”

The thinking of a proactive person can be summarized in three very simple beliefs:

  1. We’re responsible for our own lives.

  2. Behavior is a function of decision, not conditions.

  3. We can subordinate feelings to values.

It’s a liberating and overwhelming concept.

Values > Feelings

We’re in the driver seat.

Joey Adduci

WOD 10/11/19

Open Workout 20.1


Screen Shot 2019-10-09 at 8.42.06 AM.png

At CFC, we program our weekly workouts to develop each of the 10 General Physical Skills:

  1. Cardio/Respiratory Endurance

  2. Stamina (aka muscle endurance)

  3. Strength

  4. Flexibility

  5. Power

  6. Speed

  7. Accuracy

  8. Agility

  9. Balance

  10. Coordination

Most mainstream fitness programs are biased in targeting cardio/respiratory endurance and stamina.

While this may leave you sweaty and feeling like you had a great workout, neglecting development in the other 8 skills is often the reason people are not satisfied with the way they look, or their results.

When we balance development, we’re able to train, look, and feel like an athlete.

This is why we can’t do workouts that leave us lying on our back everyday. Balancing strength training, hard conditioning and skill development is a juggling act that leads to amazing long-term results.

This balanced approach also allows for recovery, progress and sustainability in training.

Remember it’s a #Lifestyle

Joey Adduci


WOD 10/10/19


No burpee penalty! We’re playing for max strikes in 10-minutes! Log your total number of strikes as your score 💪🏼

25ft Sled Push

Flexibility (1-min per stretch)
Child’s pose
Pigeon (right)
Pigeon (left)
Backwards Pigeon (right)
Backwards Pigeon (left)
Lying Banded Hamstring (right)
Lying Banded Hamstring (left)


Screen Shot 2019-10-08 at 7.21.58 AM.png

As a coach, it’s easy to feel this intense pressure to be perfect. I’m starting to think that this idealism does more harm than good.

I deeply believe that a coach must lead by example, but at the end of the day, we’re all human.

Fitness has become this strange thing where people put intense pressure on themselves to perform all the time. This extremism is not sustainable (or enjoyable).

I’ve personally been struggling lately. I’m coming back from a month of zero CrossFit training, and was burdened by the following questions:

  • Will I be as good?

  • What if I lost everything I’ve worked for?

  • Are people mad I took time away to train for the triathlon?

These questions created a crazy amount of pressure and anxiety that made me scared to get back in the gym.

Shifting my mindset has made me more excited about training than I’ve been in a very long time. I’ve decided to focus on 3 things:

  1. JUST SHOW UP - Being consistent is the win.

  2. DON’T WORRY ABOUT PERFORMANCE - The beauty of CrossFit is that it can be scaled up or down as needed. My mindset is to focus on just moving and feeling good. I’m experienced enough to know my performance will improve simply by being consistent, and scaling appropriately.

  3. HAVE FUN WITH FRIENDS - Taking class is the best. Being supported by your classmates and messing around always makes the day better.

I’ll be straight up…it hasn’t been all sunshine and rainbows. I haven’t been this sore since college football two-a-days my freshman year. I’m walking around like a baby giraffe. I lost about 40lbs on my Front Squat 3-rep-max. I definitely don’t feel as flexible after all of the endurance training, and I’m nursing a bad right knee.

Next time you’re tempted to skip the gym, just remember your coaches struggle with motivation and confidence too. Try shifting your mindset and remember that training should be fun! Don’t take things too seriously.

We’re all human, and we’re all in this thing together.

Joey Adduci

WOD 10/9/19

5 sets:
6 Weighted Chin-ups (building)
100ft Sandbag Carry (AHAP)

Every 2:00 x 5 rounds:
12 Wallballs
9 T2B
6 Burpees


Paul and Alex


This Friday will be the first week of our in-house Open!

I’ve just been notified that our shirt delivery will be arriving Friday afternoon. Stay tuned for pick up details.

Each Friday the WOD will be the Open workout, which will be announced by HQ every Thursday at 8:00pm over the next 5 weeks. These workouts will be modified as needed so that all CFC athletes can participate.


Friday morning schedule will operate the same as normal (5:00am, 6:00am, 7:00am, 9:30am). These classes will be performing the Open workout.

Friday evening schedule will operate as heats, being run from 4:30pm - 8:00pm. You will be able to register for your heat directly through our Wodify app!

We’re going to test this format for Friday nights this week, and adjust as needed.

Saturday make-ups will run from 9:30-10:30am. Sunday make-ups will run from 10:00-11:00am. You will NOT need to pre-register for make-up times. You will be responsible to find a buddy to judge you. If you’re unable to find someone, please reach out to Krysta in advance and we’ll be sure to find a member or coach to help you out =)

The heat sizes, and times will be dependent on the workout duration, and equipment requirements that are disclosed on Thursday night each week.

On Thursday nights I will be setting up the gym and organizing the heat times in Wodify. CFC athletes will be able to register for their Friday night heats by early on Friday morning. We will be posting a tutorial video this week on how to reserve your heat times.

If you have questions, feel free to reach out!

Joey Adduci

WOD 10/8/19

5 sets - AMRAP 2:30
15/10 Calorie Bike
50 Double Under
Max HSPU in the time left
- rest 2:30 between sets -


Screen Shot 2019-10-06 at 9.41.38 AM.png

Coming back to CrossFit after a month of triathlon training has left me in a state of constant soreness. This experience has created a new sense of empathy for new athletes, or people who don’t train very consistently.

Being sore is not a bad thing.

Typically people get DOMs (delayed-onset muscle soreness) 1-3 days following a workout.

The conventional way of dealing with soreness would be resting, icing, and possibly taking anti-inflammatory meds. In my experience, this is not the best way to deal with soreness.

Motion is lotion.

Most people think they need to take a day off, but what they probably need is to get their body moving. This is why if you show up to the gym sore, you typically feel back to normal by the end of the warmup.

Movement can reduce and/or limit soreness.

Something else you can do to accelerate your recovery is simply going for a daily walk. A 15+ minute walk will do wonders to circulate fresh blood to the fatigued muscle groups that need to recover. When we think of “resting” we tend to think of sitting on the couch. This will actually do nothing positive in terms of accelerating your recovery or minimizing your soreness. Here are 5 ways to deal with soreness:

  1. Daily walks

  2. Workout (warmup easy and let your body dictate your intensity for that day)

  3. Foam Rolling

  4. Sleep

  5. Nutrition/Hydration

Joey Adduci

WOD 10/7/19

EMOM x 20:
Odd: 5 Power Cleans (touch & go)
Even: 5 Front Squats

100 Walking Lunges
**wear a vest if you have one**


Screen Shot 2019-10-03 at 6.37.36 PM.png

Tomorrow’s a big day.

It’ll be the first time we ever bench press in a CFC group class. We’re excited to bring this historical exercise to our library of strength movements.

Besides the fact that benching is fun, it also serves as an essential movement to balance the vertical pressing we do in CrossFit. Most of the time we’re pressing barbells, dumbbells or other objects overhead. This movement pattern is essential to functional development, but there is a need to balance horizontal and vertical pressing. It’s the same reason we ring row, barbell row, and dumbbell row. We need to balance all those damn pull-ups!

Here’s to the first of many bench sessions at CFC.

Joey Adduci

10/4/19 WOD

Bench Press

10 Pull-ups
20 Push-ups
30 Sit-ups

CFC Nominated for Best of L.I.

BOLI We've Been Nominated Logo.png

We’ve been notified of our nomination, and we wanted to give our community a chance to vote!

Best of L.I. has been working for the past decade on becoming the largest business awards program in the history of Long Island.

This would serve as a great platform to promote CFC to our local community and we need your help! Vote below and share with your friends and family.

Joey Adduci


WOD 10/3/19

15/12 Cal-Row
15 Wallballs (20/14)

- rest 4 min -

15/10 Cal-Bike
15 KB Swings (53/35)

20 Three-point DB Row (AHAP)
20 DB Goblet Step-ups (10R/10L)


This past Sunday, I completed my first sprint triathlon.

The experience was eye-opening and extremely rewarding.

The event is broken into 3 parts, completed for time:

  • Half-mile swim

  • 10-mile bike

  • 3.1-mile run

I don’t have a background in swimming. I grew up riding my BMX bike everywhere, but never have used a bike with gears. The most distance running I’ve been required to do in my athletic career was a 1-mile run for time. Aside from that, I mostly trained shorter sprints for my sports (football, basketball, baseball, track).

My goal was simply to finish the event. I didn’t have a specific time I wanted to hit, I simply wanted to test myself and get outside my comfort zone.

Training for the event…

Step 1 - Learn

For this event, I educated myself on the basics of how to train for a sprint triathlon. I didn’t’ want to go too crazy with my research, as I knew that doing the actual event would be a the best teacher.

Step 2 - Commit

After my initial research, I committed myself to swim and run 1-2x per week, and bike 1x every 2 weeks. The specifics of the training were less important to me than simply committing to the process of doing it. I lifted weights 2-3x per week to maintain my strength leading up to the event.

Step 3 - Do

Organizing each week and prioritizing this training was the hardest part. Once I planned the work it was easy to do. Knowing that I had a timeline until the test held me accountable on the days I wanted to skip a workout.

The Event…

Competition and testing are essential because they provide brutally honest feedback.

Feedback is the only way to identify opportunities for improvement.

Once we receive that feedback, we can then continue the steps to progress all over again.

What did I learn?

  • Swim - I found out very quickly that open water swimming needs to be the priority leading up to the event. I probably spent 80% of my training in the pool, compared to about 20% of open water swimming. I never practiced swimming away from the shore. I did all of my open water swims along the beach. The psychological component of being completely surrounded by water when you’re physically exhausted can really send you into panic mode. I learned that I need to split my swim training into 2 parts: distance training and speed training. I spent most of my time doing intervals of 100-200m and only practiced the full distance 2-3 times. Moving forward, I’ll need to get in a pool 2x per week to train these different components. The offseason will be done nearly entirely in the pool to build the physical capacity. When I’m 2-3 months out from the next event I will shift the bulk of my swim training into the open water.

  • Bike - Luckily the leg training we do in CrossFit really translates to biking. I have a background of riding around so I’m comfortable enough being on the rode and balancing. What I noticed most was the difference a quality bike can make. Most competitors had legit road bikes, with an amazing working knowledge and skillset of operating those bikes. If I’m going to be competitive, I’ll need a real road bike.

  • Run - I need to get faster! My speed is limited to shorter sprints because that is what I’ve trained my whole life. Most of my training was long-slow-distance. I need to improve my 800m, 1-mile, and 5K times over this next year. This will require me to put in speed workouts at the track.


The next step becomes an honest evaluation of my commitment to improving for another sprint triathlon. I want to do a minimum of 4 CrossFit workouts per week. This means that I can commit 2x per week to developing my swimming and running in the offseason.


Over the next week I will be making a plan for myself to do weekly.


The journey to progress can be done by repeating the above-listed steps:

  1. Learn

  2. Commit

  3. Do

While my triathlon experience is just one example, this process can be applied to any aspect of your life.

Action Steps - pick an area in your life that you’d like to improve. What’s holding you back? Is it your knowledge of the subject? Is it your commitment? Is it your lack of action? Try this process out on yourself and email me if you need help!

Joey Adduci


10/2/19 WOD


EVERY 2:30 x 4 SETS:
15 Unbroken Deadlifts @ 50% of 1RM
Max Unbroken HSPU

Tabata Burpees (score is lowest round)

directly into…

800m Run for time (sub 1,000m row if needed)