Category: Uncategorized

WOD: 30 minute AMRAP:400m Run30 Kettlebell Snatches 53/35 (15/side)20 Box Jumps 24/1810 Chest-to-bar Pull-ups Post results/thoughts to comments A long burner today for everybody. Wow it seemed hot out, I guess it’s just been so damn cold. You guys did awesome and a lot of you made some improvements on your kettlebell snatch today. It’s a tricky movement and it’ll take some time to dial in, hope no ones forearms are too beat up. Building on the back squats tomorrow. See you then. Cheers. Kathy, Laura, and Drew on the boxes Kettlebells up David cranking on the rower Ted is just finishing up On-ramp and came in for a tough one today and did awesome – Jade

WOD: Push Jerk: 5-5-5-5-5 3 rounds of 4 minute AMRAP w/1 minute rest:5 Ring Dips5 Toes-to-bar5 Squat Cleans 95/65 Score is cumulative rounds. When each 4 minute AMRAP starts pick up right where you left off. Post results/thoughts to comments It was awesome to see so many folks in today. Everybody did an awesome job and your jerks all got a little better today. For those who are new don’t worry about feeling a little overwhelmed with the movement, it will come with time. Way to tear up the interval workout. Hope to see lots of you tomorrow for a fun one. Cheers. Nate getting a little more comfortable with the push jerk A stacked class at 5:45 PM – Jade

So myself and Dani, Kristi, and Courtney headed down to the Garage Games competition at CrossFit New England this weekend. The 3 ladies competed while I was on the sidelines spectating/coaching. All 3 did an absolutely amazing job. I strongly encourage you all to get into doing some competitions, they are tons of fun, and give you a great idea of where you are, where you were, and where you can be. We are doing the team competition in Milford, CT next month, and then doing the final individual event in Boston at CrossFit Southie the beginning of November. I encourage you guys to attend the event in Boston and if another team wants to be fielded for the team event we could do that as well. Again amazing job to the ladies, they did great, and after a screw up in the…

WOD: “The Seven”- 7 rounds AQAP:7 Handstand Push-ups7 Thrusters 135/957 Knees-to-elbows7 Deadlifts 245/1657 Burpees7 Kettlebell Swings 70/537 Pull-ups Post results/thoughts to comments While I wasn’t in I heard everybody did amazing and it was an awesome morning in the gym. At least one 10+ minute PR. Great work everybody, that was a hard WOD. Hope you all enjoyed it. Sorry no pictures, the camera was with us down at the Garage Games. Cheers. – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments As usual you all did an awesome job today, hammering what you really dislike. Make sure you really learn your weakness and hit them on these days. Your only as strong as your weakest link. I’ll…