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.

Wednesday, December 17, 2014

Wednesday 141217

21-18-15-12-9-6-3 rep rounds for time:
Overhead Squat (men 95lbs/women 65lbs)
Chest to Bar Pull-up

Tuesday, December 16, 2014

Tuesday 141612

WOD 1:
In front of a clock set for 12 minutes:
4 minutes of clean and jerks (men 135 lbs/women 95lbs)
4 minutes of rowing
4 minutes of burpees
Rest 5 minutes
WOD 2:
4 rounds of 30 seconds on/10 seconds off of:
Front Plank
Side Plank (right side)
Hollow Hold
Side Plank (left side)

Monday, December 15, 2014

Monday 141512

15 minutes to establish a 1RM Dead-lift
Four minutes for max calories on the Schwinn AirDyne

Sunday, December 14, 2014

Sunday 141214

Olympic Lifting. Gymnastics Skills. Mobility. Missed WOD Make up.

Saturday, December 13, 2014

Saturday 141213

For Time:
50 Kettlebell Swings (men 55lbs/women 35lbs)
40 Box Jump (men24"/women 20")
30 Pullups
20 Snatches (men 115lbs/women 75lbs)
Run 400m
20 Snatches men 115lbs/women 75lbs)
30 Pullups
40 Box Jumps (men24"/women 20")
50 Kettlebell Swings (men 55lbs/women )

Friday, December 12, 2014

Friday 141212

Pause Front Squats
5 x 3 reps @ 75% of 1RM
21-15-9 rep rounds for time:
Sumo Dead-lift High Pull (men 95lbs/women 65lbs)
Ring Dips

Thursday, December 11, 2014

Thursday 141211

Shoulder Press
3 reps @ 65%,70%,75%,80%,85% of 1RM
50 reps for time of:

Wednesday, December 10, 2014

Wednesday 141210

Back Squat
5 reps @ 65%,70%,75%,80%,85%
For time:
7 rounds of:
6 Chest To Bar Pull-ups
6 Squat Cleans (men 155lbs /women 105 lbs)
6 Box Jumps (men 30 inch/women 24 inch)

Tuesday, December 9, 2014

Tuesday 141209

Hang Power Clean
5 x 3 reps @ 80% of 1RM
From CrossFit New England/ (12/3/2014)
"Star Lord"
In 20 minutes complete as many rounds as possible of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls (men 20lbs/women 14lbs)
40 TTB
20 Strict Handstand Push-ups
10 Muscle ups

Monday, December 8, 2014

Monday 141208

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.