. WORKOUT Of the DAY: EXP Strength: Pull-up/Muscle-up: (5 minutes of skill work followed by 3min test for max reps) EXP Workout: WOD: “The Lark” 16 Power Cleans (155/105lbs) 600m Run 3 Rounds for time Comp team: 1. 3 min Max muscle-up test (sub = pull-ups) 2. “The Lark” 3. 20 min mobility … Post scores and comments below. …Read more

Garage Games are this weekend, Sept. 24-25th. We will be heading down to CFNE in Natick on Saturday morning to compete for 2 days (5 workouts) against the best of the best in the Northeast. The studio will be closed both Saturday and Sunday so mark your calenders, bring your pom-poms, wear your favorite EXP tee and come down to support your fellow EXP’rs! . . WORKOUT Of the DAY: EXP Skill: Overhead Squat 1RM x 5 (OHS should be done from the floor. Clean it, jerk it, squat it!) EXP Workout: WOD: “GG Chipper” 20 Toes to Bar 30 Thrusters (95/65lbs) 40 Burpees 50 Box Jumps (24/20″) 20 min CAP … Comp team: 1. Work up to 1RM OHS from the floor 2. GG Chipper as Rx. 20 Toes through Rings 30 Thrusters (95/65lbs) 40 Burpees to target 50 Box Jumps (24/20″) 20 min CAP 3. Then 20 min...Read more

. WORKOUT Of the DAY: EXP Skill: L-sit 4 x 20s (Choose either rings or parallettes and perform 4 sets of 20 second holds on the minute. On rings: Rx L-sit, chair sit or ring support. On parallettes: Rx L-sit or chair sit). EXP Workout: WOD 1: “Matterhorn” 21-15-9 Deadlift (185/135lbs) Pull-up 10 min CAP … WOD 2: “Unbroken Annie” 50, 40, 30, 20, 10 Double Under Ab Mat Sit-up (All sets must be completed unbroken, repeat sets for mess-ups on double unders or stopping during sit-ups). 10 min CAP … Post scores and comments below.Read more

. WORKOUT Of the DAY: EXP Skill: 1 min Max Double Unders x 3 (Complete as many reps as possible in 60 seconds then rest 60 seconds, repeat x 3 trying to set a new high for each repeat). EXP Workout: WOD: “Fight Gone Bad” Wall Ball (14lb ball women/20lb men) Sumo Deadlift High Pull (SDHP) (55lb bar women/75lb men) Box Jump (20? box for all) Push-Press (55lb bar women/75lb men) Row (for calories/or Knees to Elbows if rower not available) 1 round = 1 minute per exercise, no rest for transition time during round, 1 minute rest after all 5 exercises completed. Score rounds = total reps plus total calories per round. Score workout = total of reps plus calories for 3 rounds. Today we will be doing 4 rounds, score first three rounds and give it your all during these 3. After round 3 there will be a...Read more

In case you missed CrossFit history last night on ESPN2 (channel 50 for all you Comcast viewers) you can still check out the 2010 CrossFit Games over the next few weeks. Here are the upcoming show times on ESPN2. September 21st, 8-10pm EST September 28th, 8-10pm EST If you are new to CrossFit or an addict like most of us and want to see how fast this sport is growing then mark your calenders, grab your lacrosse ball and foam roller and spend some good quality time with the family watching the best fitness program/sport on the planet. . . WORKOUT Of the DAY: EXP Strength: Static Deadlifts 5 x 3RM (on every 2 minutes perform 3 perfectly executed deadlifts with a 5 second static hold at the top of each rep. Do not let the bar drop and focus on external rotation in the hip/shoulder as well as isometric...Read more