Congratulations our all our EXP Athletes who completed the Spartan race this past weekend! What an accomplishment! WORKOUT OF THE DAY: STRENGTH:Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across WOD: [...Read More
WORKOUT OF THE DAY: STRENGTH:Snatch 5.5.5.5. Building or OHS 5.5.5.5. Building WOD: [ Brick Sandwich ] Run 800m – all out effort! (Cap at 4min) Rest remaining time until 5min mark 100 A Squats (5min Cap) Rest remaining time until 10min Mark Run 800m (Cap 4min) -score 800m, time for squats, 800m time L1-800m, 100 sqts,...Read More
Head on over to Ember’s today at 11am to run the 2nd Annual Kylee’s Kare Kits for Kidz 5K! Find out more details on their FB page HERE! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day. Read More
WORKOUT OF THE DAY: STRENGTH: 3RM Jerk (Test#5) WOD: [ Regge ] 10 TTB 15 Push-ups 20 Plyo Lunges (L+R=2) x 5 rds L1- rx L2/M-KTE, inlcline Push-up L3-knee raise, knee Push-up, alt lunge 14min Cap Buy-Out:3 x “Ab 40” Routine -15 sec Hollow hold between each set “Ab 40″= 10 Crunches 10 L side Crunches 10...Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Prowler Down & Backs (230/140# on the sled) Row 500m between each task (250m/partner) Break up the order any way Buy-Out: Accumulate 1min in a HS Hold 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...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...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...Read More
