Men and Women in the Arena

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes up short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. 


    That quote is by Theodore Roosevelt, who once gave a presidential speech after being shot in the chest by an assassin (they don’t make men like that anymore).  I would like to use this speech as a salute to all of our competitors who dared to take the challenge to see where they stood against the rest of the world.

     Fear of failure is a chronic destroyer of dreams, which is why most people never even attempt.  For a long time fear kept me from living the life that I truly wanted to lead; from being the person I wanted to be.  Fear of failure, fear of rejection, fear of what people thought; afraid to make a wrong choice, afraid to make the right one; First World Problems, and before I knew it many years had slipped by; many dreams went undreamt.  Eventually, the fear of not doing things outweighed the fear of trying them, and the last line of that quote burned a mark on my soul.  “Those cold and timid souls who neither know victory nor defeat.”  I knew that no matter what I was afraid of, the person that I knew I was in my heart and of everything I knew about science, and literature, and the universe, there could be no worse fate than to be a cold and timid soul.  It’s like you’re already dead.  So who cares if you fail, or don’t live up to your own unreasonable expectations (I get it, My parents were very demanding too).  Everyone fails, and everyone fails before they succeed.

“I’ve missed more than 900 shots in my career.  I’ve lost almost 300     games.  26 times, I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over again in my life.  And that is why I succeed.”

~Michael Jordan

From a man who knows about greatness.  

     March 8, 1971, in what was billed as the Fight of the Century, the first title fight between two undefeated champions, Muhammad Ali lost his first fight to Joe Frazier.  After the fight, when asked what he would do, Ali replied, “So Muhammad Ali lost a fight.  It’s not the end of the world.”  He then went on to beat to Joe Frazier, twice, along with putting an historical and improbable ass-whooping on George Foreman cementing his role in history as The Greatest.  

     Some helpful advice from Mark Twain, wisest of American Novelists:

“I have spent most of my time worrying about things that never happened.  Worrying is not an action!  In fact, it is action that alleviates concern and dissipates worries.”

It’s always the anticipation that is worse than the event, isn’t it?  So right now I would normally say, “Just Do It”, but Reebok forbids us from using that phrase anymore.  Nonetheless, I think you’re getting the point.  The joy is in the doing.  Life truly is a Journey, and it is strikes and gutters all the way.  That’s why I became a Dive Leader, because diving used to scare the shit out of me; and getting back in the ring with the guy who knocked me out was probably the scariest thing that I ever did on purpose, but I also know that I could never have left that island without beating him.  At the end of the day, sometimes the thing that I was looking for wasn’t the thing that I wanted when I really found it, but along the way there were countless unintended and unpredictable experiences that have shaped and enriched my life in ways that I could never have anticipated.  I hope that your journey is every bit as enriching and that whatever you find makes you happy.

     So give yourselves credit.  You’ve moved to the next level.  You actually did it, because at the end of the day it really isn’t all about winning, or you’ve completely missed the point.  It’s about getting better.  If you treat every competition like it’s your it’s your last, you won’t survive for very long.  The point of competition is to improve.  How do you think you got to this point in the first place?  All of those micro-competitions that we have amongst ourselves everyday for scores on a dry-erase board, have propelled us to a ridiculous level of fitness in a very short time.  You all look amazing and can do some incredible shit that wouldn’t have even crossed your mind to attempt a year ago.  Ninja Shit!  Bravo!

    Now, no one ever believes me when I tell them this, but I learn more from you than you will ever learn from me.  The sheer heart, raw determination, and refusal to quit raises my bar for what I call Willpower and makes me question whether I could push myself as far as I saw some of you go.  You have my admiration.  Recently, I was asked what my proudest moment has been since we opened.  This is it.  Thank you for making what I do worthwhile.








“Summer” Team Invaders

August CrossFit Kids Program will be as follows:

Mondays and Wednesdays 11am-12pm – CrossFit Kids

Mondays and Wednesdays 12pm-1pm – CrossFit Tweens

***Classes begin Monday, August 1st***

$99.00 per month

Please let us know ASAP if you plan on attending by emailing Coach S. at sposito.david@gmail.com!!

Spots are filling up quickly!!!

Hope to see everyone there!!!

Coach Sposito

Coach A.






“Summer” Team Invaders

Our Summer CrossFit Kids Program will be as follows:

July & August

Mondays and Wednesdays 11pm-12pm – CrossFit Kids

Mondays and Wednesdays 12pm-1pm – CrossFit Tweens

***Classes begin Wednesday, July 6thth***

$99.00 per month

Our CrossFit Kids program is for children ages 4-10 years of age and our Tween program is for children 10 and older. Although age is an important factor of which class your child will attend, we also take into consideration athleticism, maturity and individual skill. The ultimate decision will be determined by our head CrossFit Kids coach.

Please let us know by July 5th if you plan on attending by emailing Coach S. at sposito.david@gmail.com!!

Spots are filling up quickly!!!

Hope to see everyone there!!!


Coach Sposito

Coach A.

David Sposito

Stand Up Paddle Boarding and Barbecue

Photo 6-3-16, 2 54 00 PM

  • Saturday July, 23rd from 1-6PM

  • Huntington Stand-up Paddle

  • $40 per person includes all equipment and 2 sessions with a certified instructor.





Coaches’s Notes: Board Press

EliteFTS.com: Board 101

Double Under Clinic


Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.








  *Based on a 3-month commitment.  Terms and Conditions Apply. 









  • Saturday, June 25, 2016

  • 4pm till whenever

  • @CrossFit Invasion

  • Bring Friends and Family.



Fighting Hunger and touching lives, Island Harvest — Long Island’s largest hunger relief organization — serves as the bridge between those who have surplus food and those who need it.


  • Saturday, June 18th starting at 7:30AM

  • Belmont Lake State Park, North Babylon

WOD will be run as a PARTNER CrossFit OBSTACLE Course. Top teams from each heat will advance!

Bring the Kids – we will be holding a kids obstacle at 12:30 pm!

BBQing and Drinks After the Event!!!


WOD Participant Donation: 
• $5 sign-up Fee
• 1 full bag of NON-PERISHABLE Food 
*Bags will be available upon signing up at your gym


• $5 sign-up Fee
• $25 donation to Island Harvest Food Pantry

Island Harvest Logo 2 2015




TICKET #0612127




22 veterans a day committ suicide and I am doing something about it

I am going to particpate in the Virtual WOD TO End Veteran Suicide by doing 22 Reps for 22 Sets of workouts. I’m raising funds for for Active Heroes, a 501c3 charity helping to reduce veteran suicide! 

The WOD (Workout of the day) will show respect for the emotional weight that United States Veterans are carrying during and after war. 22 veterans a day committ suicide and I am doing something about it by participating in this amazing event!

Donations to my fundraising page go towards helping to build a Military Family Retreat Center that will offer programs for veterans and their family members to help curve the suicide rate, forge veteran community bonds, build camraderie and boost moral. The retreat center is only 10% funded, so every dollar is needed to help make this huge project a reality. Learn more about the retreat here: www.ActiveHeroes.org

Help make this first retreat a reality by supporting my fundraising page now at the top right!

If you can’t make a donation at this point, help me reach my goal by sharing this page on Facebook and Twitter!

Or, even better, send an e-mail to friends you think might be interested in contributing and include a link to my page!

Thanks so much for your generosity!