Congrats to Gary L & Nick for racing the Great Glen Mountain bike race at Mt Washington last weekend! Check out coach  Ryan‘s HSPU clinic next Sunday 8/16 from 10:30-12 at CrossFit EXP! He will be teaching the skills to master the HSPU! Re-requisite of 5 toe push-ups.  SIGN UP HERE! WORKOUT OF THE DAY: STRENGTH: DB Step-up 10.10.10 building / side 20″ box unless over 6’3″ WOD: [ KISS ] 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 5 rds L1-TTB, Plyo L2-KTE, Alt Lunge L3-Roll-ups, Air Squats Buy-Out: 4 x side plank 30sec/ side, 30sec hang between each set Post scores in comments below.Read more

Check out coach Ryan‘s HSPU clinic next Sunday 8/16 from 10:30-12 at CrossFit EXP! He will be teaching the skills to master the HSPU! Re-requisite of 5 toe push-ups. SIGN UP HERE! WORKOUT OF THE DAY: STRENGTH: Bench Press 8.8.8 across @ 105-110% of 10rm from previous week WOD: [ Jump Around ] 5 STOH 10 Burpees X 5 rds 10 min Cap L1-135/95 L2/M-95/65 L3-75/45 Buy-Out: 4 x 15 Single leg Hip Bridges, 30 sec hang between each set, if easy, do them on a Pysioball (PB) Post scores in comments below.Read more

Check out coach Ryan‘s HSPU clinic next Sunday 8/16 from 10:30-12 at CrossFit EXP! He will be teaching the skills to master the HSPU! Re-requisite of 5 toe push-ups. SIGN UP HERE! WORKOUT OF THE DAY: STRENGTH: Front Squat 8.8.8 across @ 105-110% of 10rm (from previous week) WOD: [ Open Gym ] Run 800m (4min cap) 60 KB Goblet Squats 40 Pull-ups 12min Cap L1-53/35 L2/M-44/25, Banded L3-35/18, V-rows Buy-Out:4 x 20 Hollow rocks, 30sec hang between each set Post scores in comments below.Read more

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

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special ] See you at 9:15! Buy-Out:Rest Day!  Read more