Workout of the day:

A. Squat Clean . Below knee hang Squat clean 1.1 reps every :90 minutes x 7 sets — start light and end heavy
For time:
15 Push jerk @ 135lb/95lb
20 CTB
15 Power Clean @ 135lb/95lb
20 Pullups
15 Front Squat @ 135lb/95lb
20 Toes to bar
*10 min Cap*


Coach Spotlight- James Cashin

img_2866 img_2868

Where did you grow up?

I grew up around the corner in East Setauket

What sports/activities did you partake in growing up?

Growing up I did a little bit of everything. Peewee soccer, football, volleyball, fencing (AKA sword fighting for adults), wrestling, lacrosse. I played several sports in school until I settled with football and lacrosse.  I have a love for both sports but ultimately I went on to play division 1 lacrosse at a small school 15 minutes north of Albany called Siena College.

When did you first get into crossfit and how did it eventually lead you to coaching?

I was first introduced to Crossfit by my girlfriend Erica about 3 years ago. I used to pump iron at world gym but eventually after endless conversations with her about what the hell an AMRAP was, how it was gonna make me cry and how I won’t be able to handle it I had to prove her wrong (our relationship has been a competition from day one).

Once Joe was done kicking my ass I decided that this is the most painful thing that I’ve done in my life and for some reason I think it’s awesome. Mostly because there were no clothing requirements and you didn’t get yelled at for dropping weights.  When I was done at Siena I needed to fill the competitive void of a D1 sport and Crossfit was right there to take its place.  I was a full time Crossfitter for about 3 months before I decided to go get my level one. The biggest thing that draw me to this sport are the similarities that I see between the Crossfit community and being on a sports team. Some of my closest friends have come from this box and I owe every one of them gratitude for the way that they have helped me develop as an athlete and as a man.

What do you do outside of coaching at PCF?

When I’m not at the gym I work at a pain management office. I help at the front desk and I’m a physical therapy aide.

What do you like to do on your days off? 

I really like to take advantage of my days off. Napping, watching tv and eating are some of my favorite activities. Usually my off days fall on Fridays which allows me to binge watch my favorite show on the history channel, ancient aliens (yes aliens exists). Other then that I like to walk my two dogs and hangout with friends.

What is your favorite food? 

The one meal I can eat everyday for the rest of my life is grilled chicken, rice, BBQ sauce and goat cheese (don’t knock it til you try it). I’m also quite fond of a pint of Ben and Jerry’s.

What is your favorite movie?

I’m a big war movie guy. Huge fan of Saving Private Ryan, We Were Soldiers, Windtalkers.

What is your favorite crossfit movement?

Love the squat clean/snatch. Nothing gets me more amped up then hitting a new lifting pr

Least favorite movement?

Hate the thruster. I don’t care if it’s with dumbbells, kettle bells or the barbell. It’s worse then cold cuts that are cut to thin and fall apart every time you try to pick up a slice. Just awful.

Name 3 things on your bucket list:

  1. Sleep under the northern lights.

  2. Travel to Asia

  3. Go heli-boarding (snowboarding out of a helicopter)

What are 3 essential things you cannot live without?

  1. My dogs

  2. Coffee

  3. Family (yes Erica this includes you)

What is one thing most people don’t know about you?

I secretly wanna be a world famous DJ. I have a name picked out already just in case it happens.

Final thoughts or advice for readers?

The most precious thing in our lives is time. Make sure you spend it doing things that make you happy with the people you love.