… … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift 5 x 5 EXP Workout: WOD: “Detrick” 800m Run 30 Deadlifts (155/115lbs) 10 Pull-ups 600m Run 20 Deadlifts 20 Pull-ups 400m Run 10 Deadlifts 30 Pull-ups 20min CAP Post scores and times to comments below. …Read More
Congratulations Heather for kickin’ butt at this weekend’s “Mama Said Knock You Out” CrossFit Mom’s competition. Heather took 4th place overall and had enough left in the tank to place 1st in the final WOD of the day. Another congratulations goes out to Lorie Landry (also a mom) who ran the NYC Marathon this weekend...Read More
… … WORKOUT Of the DAY: EXP Skill/Strength: 2 x 400m Light/moderate pace on 1st 400m then rest/stretch before doing 2nd 400m all out. EXP Workout: WOD: “Spiderman” 20 Box Jumps (24/20″) 15 Pull-ups 5 Wall Walks 4/5 Rounds for time. 20min CAP Post scores and times to comments below. …Read More
Last winter we came up with an “athlete profile” that many members used to get a big picture of their strengths and weaknesses and to determine areas of fitness they need to improve upon over the coming months. The way we use this sheet is to print it out and start to fill in the...Read More
Yesterday before class Nick did a quick educational piece on the “EXP program priority checklist”. This checklist should be used as a general guide for getting the correct “dosages” of each major lift/movement we do in class. By doing so it will ensure that your fitness levels, PR’s and overall health continues to improve over...Read More
… … WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch 3 Reps OTMEM x 10min (Focus on speed and technique) EXP Workout: WOD: “Dracula” Power Snatch (115/80lbs) Box Jump (30/24″) Ring Push-up 21-15-9 15min CAP Post scores and comments below. …Read More
… … WORKOUT Of the DAY: EXP Skill/Strength: Chose either back squat or deadlift 5 x 5RM (depending on what you did during Tuesday’s open gym, see coach for guidance) EXP Workout: WOD: “Main Site Chipper” 70 Burpees 60 AbMat Sit-ups 50 KB Swings (53/35) 40 Pull-ups 30 HSPU’s 30min CAP No partitioning, must complete...Read More
October snow won’t stop us! Class is ON! … … WORKOUT Of the DAY: EXP Skill/Strength: KB Turkish Get-up 5.4.3.2.1 (with kettlebells, not people) EXP Workout: WOD: “The Turk” 10 KB Turkish Get-ups (53/36lbs)(Alternating arms, 5/arm) 20 KB Swings 20min AMRAP Post scores and comments below. …Read More
Did you know that over 400,000 people die each year due to illness or disease related to poor health habits, lack of activity and poor nutrition. Our countries obesity problem is now affecting 2/3 of adults and America’s lack of activity and way of eating is killing more people every year than guns, drugs and...Read More
