Stay Paleo

Upcoming Classes

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~ Greg Glassman

WODs
Rest Day Yoga @ 10 a.m., $10 for HSCF members, $15 for non-members, bring your own mat.
Saturday 180217
Met Con:c "Bergeron Open Test" 50 Wall Balls, 20/14 lbs. 50 DUs 40 Box Jumps, 24/20" 40 T2B 30 C2B Pull Ups 30 Burpees 20 Power Cleans, 145/100 lbs. 20 Jerks, 145/100 lbs. 10 Power Snatches, 145/100 lbs. 10 Ring MUs
Friday 180216
Oly Tech: Snatch Balance 5 x 2, across @ 60% 1RM Snatch High Hang Squat Snatch 5 x 2, across @ 60% 1RM Snatch Met Con: EMOM x 12 Min 1: Max calorie Row Min 2: Max reps HSPUs Min 3: Rest *score is total reps
Thursday 180215
Strength: Back Squat 3 x 7 -across @ 75% 1RM Met Con: "Open 17.2" AMRAP 12 2 Rounds- 50 ft. DB Walking Lunge, 50/35 lbs. 16 T2B 8 DB Power Cleans, 50/35 lbs. 2 Rounds- 50 ft. DB Walking Lunge, 50/35 lbs. 16 Bar MUs 8 DB Power Cleans, 50/35 lbs.
Wednesday 180214
HAPPY VALENTINE'S DAY! Strength: Deadlift 3 x 12 -across @ 60% 1RM Met Con: Grab a lovebird to do this romantic WOD with! For time, 2 Rounds- 10 Synchronized Power Snatches, 75/55 lbs. 10 Synchronized OH Squats, 75/55 lbs. 2 Rounds- 10 Synchronized Power Snatches, 135/85 lbs. 10 Synchronized OH Squats, 135/85 lbs. 2 Rounds-

Meet Our Owners

Josh Makar, MS

Coach

While finishing his Master’s degree at the University at Buffalo, Josh Makar found CrossFit and immediately fell in love with the programming.  He has been a personal trainer for 7 years and was the affiliate owner of CrossFit BAC Boulevard before founding Harborside CrossFit with Jeff and Lindsey.  Josh has been a coach for athletes as young as 12 years old and those well into their 60s.  During his time at the University at Buffalo, Josh worked in a nutrition and sports performance lab, and assisted in teaching a class on exercise application.

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Lindsey Phillips, MS

Coach

Lindsey Phillips has several years experience with CrossFit programming and methodologies.  She worked as a personal trainer at the Buffalo Athletic Club for 5 years, coaching at CrossFit BAC Boulevard for one and a half of those years.  She and Josh discovered CrossFit together and began following CrossFit.com workouts over 4 years ago and have never stopped since.

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Jeff Bavisotto, BS

Coach

Jeff Bavisotto has been a personal trainer for the past 5 years at the BAC.  He also served as the personal training director where he managed and oversaw the training department.   Jeff has worked with a wide range of clients over the years.  Whether they were a college athlete, soccer mom, or a retiree with a list of health issues, Jeff has tailored a program for that individual to help them achieve their fitness goals.  Many of Jeff’s clients today have been with him since the beginning or for the past few years.

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News and More

 
There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.
INFORMATION REGARDING THE SUMMER RUMBLE... The athlete briefing will begin at 8:30 this Saturday morning.  This will allow for plenty of time to explain the workouts, answer questions, and warm up before the first heat starts at 9 am. Please arrive at least a few minutes before 8:30 to get your heat assignment and pick
Monday, July 3rd classes: 10 am, noon, 4:30, 5:30 Tuesday, July 4th classes: 9 am, 11 am

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