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 Brenda and Dave for taking 2nd & 3rd PLACES at the North East Masters Compeition this past weekend! WORKOUT OF THE DAY: STRENGTH: 3rm Clean(Full), touch and go (Test#4) WOD: [ Beta ] 3 Squat Cleans (@75% of your 3rm) 6 Burpees 6min AMRAP *try to hold on for UB Cleans Buy-Out: 3×10/ Side Db Row -15sec HS Hold Between...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
WORKOUT OF THE DAY: STRENGTH: DL10rm (TEST) WOD: [ Cindy ] 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees Buy-Out: 4×20 PB leg curls, 1min hang between sets Read More
Our neighbors ROOTS next door have some exciting news that will benefit us at EXP! Roots Kitchen + Juice Bar officially opens today! The kitchen will open from 10am-7:00pm… They will be offering breakfast smoothies, pastries, lunch, snacks, soups, salads, sandwiches, bowls, raw deserts, fresh baked goods and much more! Head over after your workout...Read More
