NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

CrossFit Open

The 2015 CrossFit Open kicks off Thursday, Feb. 26. The WODs will be announced every Thursday at 7p.

2015 CrossFit Open WOD Schedule:
Thursday: 8p 'til ???
Friday: 8P 'til ???
Saturday: 9:30a or after the 8:30-9:30a class finishes.
Sunday: 2p

For those doing The Open WODs on Thursday and Friday, you have to stay and help me clean.

Friday, March 27, 2015

Friday 150327

"Nancy"
Five Rounds For Time:
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)

Thursday, March 26, 2015

Thursday 150326

Five Rounds For Time:
10 DB Hang Cleans (choose weight, but make it challenging)
20 Box Jumps (men 24 inch/women 20 inch)
10 Toes To Bar

Wednesday, March 25, 2015

Wednesday 150325

Strength:
Back Squat
3 x 5 reps @ 75%, 80%, 85%
Front Squat
3 x 3 reps @ 85%
OK, I messed up and forgot Haden's 18th B'Day yesterday. So in honor of his 18th B'Day here is the WOD:
Complete as many rounds as possible in 18 minutes of:
3 Dead-lifts (men 315lbs/women 205lbs)
24 Lateral Bar Jump Burpees
97 Double-unders

Tuesday, March 24, 2015

Tuesday 150324

Strength:
15 minutes work up to a heavy 3 rep Thruster
WOD:
Complete as many rounds as possible in 12 minutes:
Run 200 meters
10 Alternating Single Arm KB Clean & Jerk (men 55lbs/women 35lbs)
20 Box Step-ups (men 24 inch/women 20 inch)

Monday, March 23, 2015

Monday 150323

Strength:
2 Dead-lifts @ 60% of 1 RM every 15 seconds for 5 minutes
WOD:
Five Rounds For Time:
10 Pike Push-ups
15 Burpees
20 Wall Balls

Happy 15th Birthday to my beautiful, sweet, funny, intelligent, and strong Megan

Sunday, March 22, 2015

Sunday 150322

Reminder: we will be judging 15.3 from 2p until ??? today
Olympic lifting. Mobility. Make up a missed WOD.

Saturday, March 21, 2015

Saturday 150321

"Michael"
Three rounds For Time:
Run 800 Meters
50 Back Extensions
50 Sit-ups

Friday, March 20, 2015

Friday 150320

Strength:
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders

Thursday, March 19, 2015

Thursday 150319

"Wasabi"- from CrossFit New England 10/21/2014
For Time:
Row 1000 meters
40 Pull-ups
30 Thrusters (men 95lbs/women 65lbs)
20 Lateral Over The bar Burpees

Wednesday, March 18, 2015

Wednesday 150318

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and SNATCH for as long as possible.
Once you cannot snatch the weight, CLEAN for as long as possible.
Once you cannot clean the weight, DEAD-LIFT for as long as possible.