Congratulations to Brenda and Dave for taking 2nd & 3rd PLACES at the North East Masters Compeition this past weekend! WORKOUT OF THE DAY: STRENGTH: 3rm Clean(Full), touch and go (Test#4) WOD: [ Beta ] 3 Squat Cleans (@75% of your 3rm) 6 Burpees 6min AMRAP *try to hold on for UB Cleans Buy-Out: 3×10/ Side Db Row -15sec HS Hold Between each set  Read more

Congratulations to Alexiss and Sarah for taking 1ST PLACE at the CF Iron Spider competition this past weekend! TESTING WEEK CONTINUES TODAY WITH A STUDIO 5K! Over the next 6 weeks, we will be focusing on building our “engines!”  If you  can master the 5k, you will have the engine to be able to withstand pretty much any high turnover wod that is thrown at you.  Steady state will give you the boost that we all need!  As with any other WOD, being side by side with others working hard is going to push you to do your best so we encourage you to run the 5K with class! There is a 5k race that is a perfect timing for the end of our 6 week cycle, it is the Miles for Myles 5k road race in Lunenburg on Oct 18th, we would love to have a big EXP showing...Read more

This week starts our next 6 week cycle! We will be testing throughout the week so make sure to be in class! WORKOUT OF THE DAY: STRENGTH: 3rm Snatch(Full), touch and go (Test#1) or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test) WOD: [ Harry ] 10 Pull-ups 20 sit ups 6 Rds L1- rx L2-banded L3-V-row (10min Cap) Buy-Out: 3 x12 PB Back Ext -15 sec HS hold between each set  Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.  Read more

Good luck to our EXP Athletes today competing at CrossFit IronSpider and The North East Masters Classic! For details on the events, visit their FB Pages below: Wicked Witches of the NorthEast @ IronSpider North East Masters Classic **PARKING NOTE: TODAY IS ROOTS FEST, PLEASE PARK ACROSS THE STREET OR OUT BACK FOR CLASS!** WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Dave Special ] Join coach Dave for a fun WOD @ 9:15! Buy-Out: None.  Read more