Performance – CrossFit EXP

Friday 11.09.2018

November 8, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP, Nutrition, Paleo Nutrition, Performance, REEBOK CrossFit, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Jerk Complex (Jerk Complex): 3 Strict Press+ 2 Push Press+ 1 Push Jerk Building over 15mins -when building, if strict press fails early, continue with 3 Push Press and 1 P Jerk until failure. WOD: (Press it!) 2.4.6.8.10…… B Squat TTB 10min AMRAP L1- 155/105, TTB L2- 115/80, KTE L3-95/55, knee...

Sunday 10.21.2018

October 20, 2018SiteplicityCrossFit WodCrossFit, CrossFit Games, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Performance, Throwdown, Weight-loss0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.

Thursday 10.18.2018

October 17, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Performance, Throwdown, Weight-loss0

Congratulations to our very own Coach Pete, who competed in 2018 Witch City Throwdown this past weekend!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Peanut butter & Jelly) Partner Wod- 100/75 Cal Bike 100 Box jumps (24/20) 150/ 120 Hand release Push-ups 150 KB SDLHPs (53/35) 200 D-unders 35min Cap

Thursday 10.11.2018

October 10, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, Fitchburg, Fitness, Health, Health Club, Performance, REEBOK CrossFit, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Reverse “Jerry”) Row 2k Run 1 mile Row 2K L1- rx L2- 1750m, run 4 laps, 1750m L3- 1500m, run 3 laps, 1500m”

Saturday 10.06.2018

October 5, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, Performance, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Al Fresco) 1 Mile Run (5 laps) 50 Kettlebell Swings 100 Lunges 800m Run (2.5 laps) 40 Kettlebell Swings 80 Lunges 400m Run (1 lap and to the cone) 20 Kettlebell Swings 40 Lunges 35 min cap L1- 70/53 L2-53/35 L3-35/18

Wednesday 10.03.2018

October 2, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Performance, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: DeadLift Start your 5rm at around 5% less that your testing weight, and then ramp up. WOD (Get it done!) 30/22 Cal Row 30 Sit-ups 20 SB Step-ups x 5 Rds L1- 60/40, 20″ L2- 40/20, 20″ L3- 20 reps of all, no weight

Friday 09.21.2018

September 20, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, EXP, FitCamp, Fitchburg, Leominster, Lunenburg, Nutrition, Performance0

STRENGTH: DL 8.8.8.8 across at around 90% of your 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September:

Sunday 09.16.2018

September 15, 2018SiteplicityCrossFit WodBootCamp, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, EXP Kids, Fitchburg, Health Club, Leominster, Lunenburg, Performance, Weight-loss0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am. Superfood September: Beet Greens Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed...

Sunday 09.02.2018

September 1, 2018SiteplicityCrossFit Wod30 day squat challenge, BootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Kids, Performance, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am. Superfood September: Blueberries Blueberries have long been known to increase concentration and help prevent diseases such as Alzheimer’s. It is great for bone...

Sunday 08.26.2018

August 25, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, FitCamp, Fitchburg, Leominster, Lunenburg, Performance, workout0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am.

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