CrossFit 978 – Page 131

HAPPY BIRTHDAY COACH NICK! WORKOUT OF THE DAY: STRENGTH: 7X2 Paused Back Squats (3 sec pause at bottom) WOD: [ Mullet ] 15 Power snatches 30 Lateral hurdle jumps (L+R=2 over bar) 15 TTB x 3 rds (15 min cap) L1-95/65 L2-75/55, KTE L3-65/35, Hanging knee raise Post scores in comments below.

Double-Under Tips from Chris Spealler WORKOUT OF THE DAY: STRENGTH: 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 2min WOD: [ Double Dutch ] 1) 200 D unders for time (5min cap) at the 8 min mark 8min AMRAP 12 pull-ups 12 Alt Step-ups 24 Push Presses L1-CTB, 24/20″,...

WORKOUT OF THE DAY: STRENGTH: 4X3 Front Squats WOD: [ Alternating EMOM for 20:00 ] Even: 12 6″ Target Burpees Odd: 15 Wall Balls L1- 20/14 to 10′ L2-10 burpees, wall balls (20/14) L3-8 burpees, 10 wall balls (14/10, 9′) Post scores in comments below.

Today is the final day for Birthday Wishes Donations! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout from the week or work on a strength or skill! Post scores in comments below.

Who’s ready for some push ups?! REMINDERS! –>Sunday is the final day to drop off gifts for Birthday Wishes. Thank you everyone for your support during this holiday season! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Cindy ] 1 partner has to complete 1 full round, then other goes: 5 pull-ups 10 Push-ups...

REMINDERS! –>Today is the final day to drop off all sponsor children’s gifts for Kylee’s Kare Kits. –>Sunday is the final day to drop off gifts for Birthday Wishes. Thank you everyone for your support during this holiday season! WORKOUT OF THE DAY: STRENGTH: 4X3 Power Snatch WOD: [ 1 Mile test ] 1 Mile Run (8...

Fitness in 100 words… December Birthday Wishes Party is just around the corner! On December 16th, we will host our 2nd party at the Leominster Boys and Girls Club. This month, we have 12 Birthday children! Click HERE to find the list of items needed for this month’s party. Donations can be dropped off at...

SAVE THE DATE! Saturday January 10th 7-10pm. Join us for our annual CF EXP Holiday Party! This year our party will be hosted at the Wachusett Brewery! We will have a tour of the brewery and then have our own private gathering! Please bring a dish to share! Hope to see everyone there! Respond to...

We have a GOAL for everyone this December…Make the High Achievers lists and be entered into a raffle to win some awesome NEW SWAG! Here’s how it works…Between the dates of December 1st- January 3rd: -Come to class 15+ times and be entered to win a FREE T-Shirt or Tank Top -Come to class 20+...

This week is our RE-TEST WEEK! For the last 6 weeks, you have all been working on developing your Olympic lifting strength, gymnastics and cardio vascular ability. This week, you get to re-test to see your progress! Make your best effort to be in classes this week to compare your scores. Write all your scores...

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Wednesday 12.17.14

Tuesday 12.16.14

Monday 12.15.14

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Friday 12.12.14

Thursday 12.11.14

Wednesday 12.10.14

Tuesday 12.9.14

Monday 12.8.14

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