About

CrossFit 914 is dedicated to creating an elite level of health and fitness for every individual that walks through the door.  Achieving this however is no easy task and will require quite a bit of effort.  Along the way you will have the support of everyone here at CF 914 and we will do whatever it takes to keep you motivated towards achieving your goals.

We utilize metabolic conditioning, weightlifting and gymnastics in constantly varied, functional movements, performed at high intensity in an effort to improve upon the 10 physical skills associated with elite levels of fitness:

-Cardiovascular Endurance
-Stamina
-Strength
-Flexibility
-Power
-Speed
-Agility
-Co-ordination
-Balance
-Accuracy

Fitness is measured by an increase in ones work capacity and here at CF 914 this is proven through workout times and lift statistics.  You will look, feel, and perform better through this method used by professional athletes, the military, firefighters, law enforcement, as well as stay at home moms and elderly individuals with heart disease.

“The needs of olympic athletes and our grandparents differ by degree not kind.  One is looking for functional dominance the other for functional competence.  Competence and dominance manifest through identical physiological mechanisms. Our program delivers a fitness that is by design, broad, general, and inclusive. Our specialty is not specializing.  Combat, survival, many sports and life reward this kind of fitness and, on average, punish the specialist.” -Greg Glassman

The CrossFit program is designed for universal scalability making it the perfect application for any individual regardless of experience. If need be, any workout is scaled to meet any individuals needs thanks to our qualified instructor Mike McKenna.

BIOGRAPHY
Mike has competed in and coached several sports competitively from basketball and football to tennis and boxing.  He has found his best fitness through CrossFit and in May of 2009 he receieved his CrossFit Level 1 Certification.  Mike has always been very passionate about exercise and teaching it to others. Mike has worked as a personal trainer at premier fitness centers such as Gold’s, the New York Sports Club and several private facilities throughout NY and NJ.  He is a Master Trainer who has trained other professionals in the field. After discovering CrossFit and seeing the results that came with it, Mike made it his mission to share this outstanding program with others.

Certifications:
*CrossFit Level 1 Instructor
*NCSF National Certified Personal Trainer
*USA Weightlifting Sports Performance Coach
*CrossFit Nutrition
*CrossFit Gymnastics
*CrossFit Kettlebell



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  • 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, C&J, 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

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