TODAY IS THE DAY! The CrossFit EXP Co-Ed Throwdown is HERE! (As a reminder to our members, there is no 9:15am class- come on by to watch the fun!) Schedule of Events 7:30-8:00-Athelete Check-In **You will need both athletes present to check-In and sign waivers.** 8:00am- Athlete Meeting 8:30am Start of Heat 1 HEATS & LEADERBOARD CAN BE FOUND HERE! **Please note heat times will not be posted, however, we will run a timely comp** Getting Here Address: 100 Crawford St., Suite 5 Leominster,MA 01453 978-537-4200 Map Quest Directions can be found HERE Parking **Everyone MUST park in the lot directly across the street from our plaza. The entrance to the parking lot will be on your right, there will be signs to guide you. DO NOT park in front of ROOTs Food store, Fastenal or Fleet pride, they are all open for business and need to keep their store...Read more

As a reminder, this Saturday is our CF EXP Co-Ed Throwdown! Please note our weekend schedule, thanks! –>Friday 9/25: 4PM ONLY, no other PM classes –>Saturday 9/26: no 9:15 class –>Sunday 9/27: Open gym 9:15-10:15 Athletes competing this weekend- Wondering what to do to prepare? Here’s what we recommend to our athletes: “Pre-Game” 1 Snatch 2 OHS 3 Power Cleans 4 HSPU 5 C2B or Reg Pull Ups 6 KBS 7 Box Jumps x 2-3 rounds NOT for Time. Just walk through the movements with perfect form. WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.5.5.5. Building WOD: [ Push Pull ] 8 Pull-ups 10 Wall Balls x 10 Rds 15min Cap L1- rx pull-ups, 20/14 to 10′ L2/M- banded, 14/10 to 9′ L3-V-row, 10/6 to 8′ Buy-Out: A) Ultimate Abs Complex x 2 sets= 10 V-ups 10 Roll-ups 10 Double Crunches 10 Leg Lifts 10 Strict Sit-ups B) 3 x 20sec HS hold...Read more

Congratulations to Lauren & Elaina for running the Kylee’s Kare Kits for Kidz 5K this past weekend! As a reminder, this Saturday is our CF EXP Co-Ed Throwdown! Please note our weekend schedule, thanks! –>Friday 9/25: 4PM ONLY, no other PM classes –>Saturday 9/26: no 9:15 class –>Sunday 9/27: Open gym 9:15-10:15 Athletes competing this weekend- Wondering what to do to prepare in the last couple of days? Here’s what we recommend to our athletes: Thursday: Active rest day. Row 2K or 1 mile run followed by mobility (Head to toe!) WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 3-10k Row ] -Switch every 250m -every time after your interval, 15 sit-ups 50min Cap Buy-Out: Accumulate 80 sec in a HS Hold  Read more

As a reminder, this Saturday is our CF EXP Co-Ed Throwdown! Please note our weekend schedule, thanks! –>Friday 9/25: 4PM ONLY, no other PM classes –>Saturday 9/26: no 9:15 class –>Sunday 9/27: Open gym 9:15-10:15 WORKOUT OF THE DAY: STRENGTH: Clean 5.5.5.5 Building WOD: [ Fully Charged ] 8min Amrap 2,4,6,8,10…. Box Jump Power Clean L1-135/95, 24/20″ L2/M-95/65,20/14″ L3-65/45, 14/ Plate Buy-Out: A) 3 x 10 BB Bent over Row (Goal should be 40-50% or 1rm Bench Press) B) 3 x 20sec HS hold between each set  Read more

 Congratulations our all our EXP Athletes who completed the Spartan race this past weekend! What an accomplishment! WORKOUT OF THE DAY: STRENGTH:Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across WOD: [ Stuffed ] 10 TTB 20 KBS 10 Burpees x 4 rds 10min Cap L1-TTB, 53/35 L2/M-KTE, 44/26 L3-knee raise, 35/18 Buy-Out: A) 3 x 20 Hollow Rocks B) 3 x 20sec. HS Hold between each set  Read more