WORKOUT OF THE DAY STRENGTH: NONE WOD:(Barnette) Partner wod 400m Tire drag (45/25) 800m Row 400m F carry (53/35) 800m Row 400m SB carry (40/30) 800m Row 400m Tire Drag 800m Row                                    Read More

  WORKOUT OF THE DAY STRENGTH: 3rm Clean(Full), touch and go (Re-Test#4) WOD:(Barnette) 3 squat cleans (75% of your PREVIOUS 3rm) 6 burpees* *can you beat your previous score x 6min amrap Rest 4mins Then 6min AMRAP- “ultimate abs” 10 Vups 10 Roll-ups 10 Double crunches 10 Leg lifts 10 Sit-ups          ...Read More

    WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold OR -Close Grip (wrists touching ribs) 3rm Bench WOD:(Anderson) Run 5k (Re-Test#3) Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap...Read More

    WORKOUT OF THE DAY STRENGTH: 3rm Snatch(Full), touch and go (Re-Test#1) or 3rm OHS WOD:(Alvarado) 12 Pull-ups 25 sit ups* 6 Rds * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded, 20 sit-ups L3-V-row, 15 sit ups (10min Cap)    ...Read More

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.Read More

Our Barbells for Boobs Event will be held on Saturday October 14th at CrossFit EXP in Leominster, MA. Both scaled and RX versions of the workout “Grace” will be completed to raise money to help this great cause! STRENGTH: NONE WOD: (Grace) 30 Power Clean & Jerks for time      Read More

    WORKOUT OF THE DAY STRENGTH:Push Jerk 5.4.3.2.1 WOD:(Etcheber) 15 Wall Balls 12 Push-ups 9 TTBs 12min AMRAP L1-20/14 to 10′, TTB L2/M-14/10 to 9′, incline push up, KTE L3-row 800m, 10/6 to 8′, knee push-up, knee raise                                ...Read More

    WORKOUT OF THE DAY STRENGTH: Clean 5.4.3.2.1 building WOD:(Robbins) 3 F Squats 4 Lateral Bar burpees x 10 rds 12min Cap L1-185/135 L2/M-115/80 L3-65/45, no bound over bar                                  Read More

    WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 6mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week...Read More

  Don’t forget starting this week we have our “Nooner”.. Come on out at 12pm to get a workout in.   WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1. building or OHS 5.4.3.2.1 building WOD:(Ahlers) 15 KBs 30 Sit-ups 45 Squats x 4 L1- 70/53 L2/M-53/35 L3- 35/18                    ...Read More