Addy during Monday's power snatches.       WORKOUT Of the DAY: Strength: None. WOD: [ Kick'n It Old School ] With a partner complete the following. 1 Partner rows while the other partner complete 1 round of a complex, they then switch.  Each partner completes 2 rounds/complex and then you move on to the next task. Leg Crankers x2 Rds Ab 40 x2 Rds PB Triple Threat x2 Rds Ultimate Abs x2Rds Buy-Out:  Mobility. Team Training: Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns. Post scores and comments below.  Read more

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 Carry 3-5 sets for max load. Team Training: Start Training Session w/ 1-3 M-Ups OTM x10 WOD: 6 FS (185/135) 12 Dips 6 Strict C2B Post scores and comments below.  Read more

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 Snatch, 30 reps Wt B 20 Burpees pound Snatch, 30 reps Wt C 10 burpees Snatch, as many reps as possible Wt D Burpees done to a 6" Target L1:Men (A 75/ B 135/C 165/D 210)  Women (A 45/ B 75/ C 100/ D 120) L2: Masters Men 55+ (A 45/ B 75/ C 100/ D 120) Masters Women 55+ (A 35/ B 55/ C 75/ D 90) L3: Men (A 35/ B 55/ C 75/ D 90) Women (A 15/ B 35/ C 55/ D 75)" Buy-Out:  10 Strict/Wt Sit Ups x5 sets Team...Read more

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 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.  Read more

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 if you can!     WORKOUT Of the DAY: Strength: None. WOD: [  Sandy Hook ] 2600m Run (8.5 laps) then… 6 Rounds of: 20 Burpees 20 Thrusters (95/65) 20 Box Jumps (24/20″) 20 Ab Mat Sit-ups 20 P. Snatches 20 Double Unders 45min CAP 2600m for the 26 people who lost their lives. One round for each of the 6 adults. One rep of each exercise per round for each of the 20 children lost.   Buy-Out: Jenn's Mobility Class 10:30-11am. Team Training: Strength 8-9am.  WOD @ 9:15am. Post scores and comments below.  Read more