CrossFit 978 – Page 3

Monday 12.03.2018

December 2, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: OHS Squat 5rm (Test 1) or Snatch 1rm WOD: (Re-take) 1000m Row (Test 2) rest 4mins 50 Burpees for time

Decem-Burpee!

December 1, 2018SiteplicityCrossFit Wod, News & Events, Upcoming EventsBoot camp, BootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP0

Row-Vember was very successful! So what’s next you may ask??? Decem-Burpee! Yup, that’s right- December is all about the Burpees!!! Here’s how it works: –>Complete 2,500 Burpees in the “25 Days of Christmas” (100 Burpees/Day) –>Our studio goal is to complete 100,000 Burpees (that’s 40 people completing 2,500 burpees each) –>Any burpees we do in...

Friday 11.30.2018

November 29, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit 978, Fitchburg, Paleo Nutrition, Ultimate FitCamp, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Strict Press 10.8.6.4.2 Or Handstand Pushup Practice WOD: (Got to pee!) 50 D-unders 15 TTBs 25 Sit-ups x 4 Rds L1- 8/6 Ring M-ups, 20 GHDs L2- TTBs L3- sinlges x 2, Knee raises, 20 sit-ups/ rd 15mins

Thursday 11.29.2018

November 28, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Getting low) Run 400m (or row 500/400) 40 Alt lunges 30 KB Sumo DL High Pulls 20 DB Alt Snatches 10 DB Man Makers, L+R= 1 X 4 Rds (40min cap) L1-KB-53/35, DB- 50/35 L2/M-KB-44/26, DB-35/20 L3-KB-35/18, DB-20/15

Monday 11.26.2018

November 25, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Clean 1rm WOD: (Leftovers) 12 Burpees 6 Squat Cleans x 5 Rds L1- 155/105, L2- 95/65, 10 burpees L3- 65/45, squat thrusts 14min Cap

We hope everyone had a great Thanksgiving!!! Our bellies are full and hearts are happy after a day shared with loved ones and now….the holiday season is officially here! We thought we’d make it easy on you and send along some gifts we know your EXP athlete (or yourself) would love under the tree this...

Friday 11.23.2018

November 22, 2018SiteplicityCrossFit WodBootCamp, CrossFit 978, CrossFit EXP, CrossFit Games, EXP, Leominster, Weight-loss0

ONLY 8AM & 9:15 AM CLASSES! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Dont sweat the stuffing) 400m SB Run 20 Lateral Burpees over bag 30 SB Back Squats 15 Plank Wreck bag pull-throughs/ side 200m Wreck Bag Front carry (zercher or 10 SB Get-ups (or 40 SB Lunges) x 3 Rds L1- 60/40, 50/35...

Thursday 11.22.2018 Happy Thanksgiving

November 21, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Paleo Diet, Weight-loss0

Happy Thanksgiving to all our EXP Members, Friends and Family! We have no scheduled classes today but we encourage you to go out for a run, do a quick at home workout or just take a rest day and spend good quality time with family. Enjoy! – Your EXP Coaches WORKOUT OF THE DAY STRENGTH:...

Wednesday 11.21.2018

November 20, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Paleo Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: 5-7 sets of- F Squat 5 reps with 3sec pause at bottom Or 5 sets of- Hang Clean with 3 sec pause at bottom, x 3 reps. WOD: (Mash the taters!) 5 Hang power cleans 10 Box Jumps 15 Sit-ups x10min AMRAP L1- 205/145, 30/24, GHD L2- 135/85, 24/20, Strict L3-...

Monday 11.19.2018

November 18, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Weight-loss0

WORKOUT OF THE DAY STRENGTH: 5-7 sets of- OHS 5 reps with a 3 sec pause at bottom Or 5 sets of- Hang Snatch with 3 sec pause at bottom, x 3 reps WOD: (Red Zone) 400m Run 20 Thrusters x 3 Rds L1- 400m, 95/65 L2- 300m, 75/55 L3- 200m, 65/35

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