Category: Uncategorized

WOD: Back Squat:5 @ 75% of 5RM5 @ 85% of 5RM5 @ 100% or greater of 5RM5 @ 85% of 5RM5 @ 80% of 5RM 5 rounds AQAP:10 Sumo Deadlift High-pulls 95/6515 Push-ups200m Run Post results/thoughts to comments Absolutely gorgeous day today so we had to get out and get some running in. I saw a bunch of you hit PR’s today on the back squat, and it was awesome to see everybody out tearing up the run. Remember to focus on solid push-ups, be strict on yourself and they will pay off. See you all tomorrow. Cheers. Monica at the top of a high-pull…despite them being hard she has been super strict on her push-ups, butt up and chest to the ground and they are starting to pay off Ashley has got her first month of CrossFit down and is making huge…

WOD: Bench or Strict Press: 5-5-3-3-1-1 Max Reps:30 seconds Power Clean 185/13530 seconds Burpees2 minute Rest 30 seconds Power Clean 155/105 30 seconds Burpees 2 minute Rest 30 seconds Power Clean 135/95 30 seconds Burpees 2 minute Rest 30 seconds Power Clean 95/65 30 seconds Burpees 2 minute Rest 50 Ball Slams 40/30 Score for the workout is total reps accumulated via burpees and power cleans minus the time it took to complete the ball slams in seconds. Post results/thoughts to comments Nice work today everybody. The workout today was a little tricky, but I hope you all got out of it what was intended. If you pushed hard and didn’t hold back it should have been tough, and the 50 ball slams at the end should have left you worked. Big numbers for many of you on the strict and bench press. Keep…

WOD: “Filthy Fifty”- AQAP:50 Box Jumps 24/1850 Jumping Pull-ups50 Kettlebell Swings 35/2650 Walking Lunges50 Knees-to-elbows50 Push Press 45/3350 Good Mornings 45/3350 Wall Balls 20/1450 Burpees50 Double-unders Post results/thoughts to comments Haven’t done this workout in a while, but it’s a classic CrossFit workout and a great benchmark. You all did great and really battled through a tough tail end with wall balls, burpees, and double-unders. Keep up the great work, if you’ve been training hard take a rest day tomorrow, if not come in to Open gym, hit a workout, or maybe even just some mobility work. Cheers. A busy 8AM class starting off fast Alaina with a nice overhead position with her kettlebell We’ve got a kids room now…if you want to bring your younger kids in they are welcome to come in and stay and play in the room…if they are…

WOD: “Open 12.3”- 18 minute AMRAP:15 Box Jumps 24/2012 Shoulder-to-overhead 115/759 Toes-to-bar Post results/thoughts to comments You all poured it out and killed this workout today. Great work done by everybody. It was awesome to see so many people come in this evening to participate and or watch their fellow athletes do the workout. It was a great time and I hope a bunch of you come in again next week. As a gym we are continuing to climb and are in 12th place overeall in the Northeast out of 160+ teams, and we have a number of individuals doing extremely well. Cheers. Gregg working hard and cranking out some push presses Sophie working through some toes-to-bar Nate put up a great score and is doing a fantastic job his first time in the Open Will with only a few months of CrossFit…

WOD: Power Snatch: 1-1-1-1-1-1-1 4 rounds AQAP:30 Double-unders20 Ball Slams 40/3010 Burpees Post results/thoughts Nice work on the power snatches today everybody. We saw how crucial a good power snatch was in the Open workout last week, so this is a great movement to hone in on and really get dialed down.  I also saw a handful of double-under PR’s today. Great job. I hope a bunch of you come in tomorrow to either do the workout or watch the athletes that are competing in the Open throw down and work hard. Cheers. Austin and Steve working through the double-unders On the platforms – Jade