Good luck to everyone running the Rock N’ Roll Providence Half Marathon today! ……………………………… WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Buy-Out: None. Team Training: Rest Day! Post scores to comment box below.  Read more

Weekend Reminder!! The Internal Throwdown has been changed to a fun TEAM WOD 9:15-10:15am. Hope to see you all there! ……………………………… WORKOUT Of the DAY: Strength: None. WOD: [ TEAMS ] Come in for a super FUN TEAM WOD at 9:15am! Buy-Out: None. Team Training: 10:30am Team Training Post scores to comment box below.  Read more

Weekend Reminder!! The Internal Throwdown has been changed to a fun TEAM WOD 9:15-10:15am. Hope to see you all there! Another great write up by Jon Gilson of Again Faster, speaking about the 10 “Must Do’s” to get the most measurable progress out of your CrossFit training. “To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You’ll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. 

In an effort to make Crossfit a little easier to deal with, here are the things you need to know to become an elite athlete. Everything else will come with time. 

1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap...Read more

Weekend Update: The Internal Throwdown scheduled for this Saturday was a busy day for most, making it hard to commit to a full day. Instead, we have planned a FUN TEAM WORKOUT for our Saturday 9:15am class. If you were signed up for the Throwdown be sure to be here for class. We also open up the class to all who would like to participate. Hope to see you there!   ……………………………… WORKOUT Of the DAY: Strength: 1 Snatch Balance + 3 OHS x 5 sets (Goal is to increase weight from 9.12.13) WOD: [ Mary ] 20 min AMRAP 5 HSPU 10 Pistols 15 Pull ups Buy-Out: 50′ Yolk Carry (max load), 25 Hollow Rocks. x4 rds Team Training: Start training session w/Muscle-Ups 1-3 reps OTM x10. Buy-Out: Handstand walk 50′ then 25 hollow rocks x 4 rounds Post scores to comment box below.  Read more

Have you noticed this song playing at the gym lately? Some of our guys have taken on Rich Froning’s recent twitter challenge: “Anybody complete the “Bring Sally Up Challenge”? With 135# for the men and 95# for the women” Here’s Matt, Dave, Jackson & Ryan getting after it! ……………………………… WORKOUT Of the DAY: Strength: None. WOD: [ Pumpkin ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (50) 4 Prowler Down & Backs (230/140) Row 500m between each task (250m/partner) Break up the order any way Buy-Out: Mobility. Team Training: Follow Class. Post scores to comment box below.  Read more