Lunenburg – Page 156 – CrossFit EXP

Tuesday 12.17.13

December 16, 2013SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

HAPPY BIRTHDAY COACH NICK! You owe 28 burpees:) WORKOUT Of the DAY: Strength: Front Squat 20RM/ 10RM/ 1RM. Practice HS Walks/ Free standing HS between sets. WOD: [ 24 ] 6 Front Squats 12 Push Ups 6 Strict Pull Ups x 6 Rds (12 min CAP) L1: (135/95) L2: (115/80) L3: (95/65) Buy-Out: 50' Yoke...

Monday 12.16.13

December 15, 2013SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Congratulations Matt, Dave & Mike! WORKOUT Of the DAY: Strength: Build up to heaviest Snatch weight for WOD. (Set up burpee target under pull up bar between sets) WOD: [ OPENS 13.1 ] Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees Snatch, 30 reps Wt A 30 Burpees...

Sunday 12.15.13

December 14, 2013SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

SNOW UPDATE!! INDOOR CYCLING CLASS TODAY HAS BEEN CANCELLED. OPEN GYM IS ON!! Just 10 more days to complete the 2,500 burpee challenge! Who's on pace?? Collen making easy work of Pause Front Squats while Lauren accumulates a Max Static Hang. WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Come by...

Saturday 12.14.13

December 13, 2013SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Today marks the 1 year anniversary of the tradgic Sandy Hook shootings. CrossFit EXP will be hosting a special "Sandy Hook" WOD at 9:15am today for all EXP members and our CrossFit friends and family in honor of the 6 adults and 20 children who were lost on December 14th, 2012. Please spread the word and join us...

Friday 12.13.13

December 12, 2013SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Two cool events going on tomorrow you may want to check out! 1) Matt, Mike & Dave are heading to Hybrid Athletics to compete in "Team Linda Day." For the event, they will take the average of their combined body weight and complete the following workout. Each of them will complete 10 reps of the 3 movements and...

Thursday 12.12.13

December 11, 2013SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Congratulations to Cody for his new position on the Shirley Fire Department! Cody representing CF EXP on the Monadnock Trail this past summer. WORKOUT Of the DAY: Strength: Back Squat 10.8.6.4.2 WOD: [ Shirley ] 10 K2E 10 DB Step ups 30 Double-Unders/ 60 Singles 10 min AMRAP L1: (24/20") 35/20# DBs L2: (24/20") 25/15# DBs L3: (20/14")...

Wednesday 12.11.13

December 10, 2013SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Two exciting announcements today! 1) Coach Nick is starting up an Indoor Cycling Class on Sunday mornings beginning this week! 2) We have chosen a date for our CF EXP Annual Holiday Party! Saturday January 4th 6-9pm. This year it will be held at the Wachusett Brewery and will include a group tour! Please bring...

Tuesday 12.10.13

December 9, 2013SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Our EXP Ladies taking a break from their WODs for some team bonding! WORKOUT Of the DAY: Strength: Bench press 10RM SS w/ DL 5RM WOD: [ Uriah ] 30-20-10 KBS Burpee L1: (70/53) L2: (53/35) L3: (35/26) Buy-Out: 500m Row/ 20 Ring push-ups x3 rds Team Training: Start training session w/ 3 PC Heavy + 3-5...

Monday 12.9.13

December 8, 2013SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Congratulations to our 11 CF EXP ladies who competed together this weekend. We had a blast cheering you all on and were impressed with all of your accomplishments! Great job everyone!! WORKOUT Of the DAY: Strength: Pause Front Squats: 3 sec Pause at bottom 3.3.3.3.3 SS w/ Max static hold-chin over pull up bar WOD: [ Peloton...

Sunday 12.8.13

December 7, 2013SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Kids, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

Welcome Elements graduates! Joey, Lisa, Meredith, Stephanie and Carolyn WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Come by to make up a WOD from the week or work on a strength or skill. Buy-Out: None. Team Training: Rest Day. Post scores and comments below.

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