Ages: 8 to 12 July 14th to July 18 August 11th to August 15th Have you wanted to give your kids a taste of CrossFit for but just couldn't fit it into your family's busy schedule? Or do you just want your child to stay active this summer? Our 2014 weeklong summer day camp is … Continue reading Summer Fitness Camp
Terrible Threes 5 rounds 25/18 calorie row 12 DB Snatches 50/35 6 pull ups
If you haven't done this yet - It's juicy! Probably one of my favourite Open wods. Pacing is key here. here is Nicole with some tips: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Bar facing Men use 95 lb. Women use 65 lb.
Front Squat 5 x 10 70% of 1RM Andre Fletcher Hero Wod 5 Rounds for Time 21 Deadlifts (65/45 lb) 15 Cleans (85/65 lb) 9 Push Presses (105/85 lb) This Firefighter Hero WOD is dedicated to Andre Fletcher, FDNY, Rescue 5, who was killed on September 11, 2001. As Zakary Fletcher edged through backed-up rush … Continue reading Andre Fletcher Hero Wod
Reminder - We now have 10 am and 11 am classes on sunday! Bench 20-15-10-5 Work up in weight - start at 50% of 1RM “Viper” For Time: 60/42 Calorie Row 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)
After 12 years of practicing family medicine in Wellesley, Massachusetts, Ronda Rockett was losing faith in her ability to help the majority of her patients. Patient after patient would stream into her clinic with diabetes, weight problems, and heart disease. Rockett followed the medical guidelines, recommending healthier diets and more exercise. But despite her best … Continue reading GLassman is amassing a doctor army to disrupt healthcare
Here is a little video to make your shoulders strong: “JackieJack” For Time: 1000 Meter Row 50 Thrusters (65/45) 15 Bar Muscle-ups 50 Thrusters (65/45) 1000 Meter Row Hollow Holds 4 x 30 seconds with 30 second rest in between 3×8 Dumbbell Push Presses - don't go heavy, it's all about tempo 3×8 Dumbbel … Continue reading Jackie Jack
OMG - I thought I had lost these forever. CHECK THEM OUT!!!! This was our double garage and our basement. WOD: Rope Climb Conditioning For Time: 5 Rope Climbs, 15/12 Calorie Assault Bike 4 Rope Climbs, 15/12 Calorie Assault Bike 3 Rope Climbs, 15/12 Calorie Assault Bike 2 Rope Climbs, 15/12 Calorie Assault Bike … Continue reading I found pictures of our Garage CFP!!!!
Every year around Christmas we have been doing this little beast of a WOD... Sometimes it lands on a weekend and sometimes during the week. Please wear all of your Christmas workout kit so we can take a few pics 🙂 12 Days of Christmas 1 Power Snatch (115/85) 2 Turkish getups (24/16) 3 Squat … Continue reading 12 Days of Christmas
Strength: Push Jerk 5-5-3-3-2-2-2 ( out of the rack) WOD: Nancy Likes To Row 5 Rounds for time 500m Row 15 OH Squats 95/65
Back Squat x 100 @35% to 45% 1RM - 30,30,20,20 ( look at what you did last month - increase if easy, stay if challenging) AH, Curtis P. Everyone loves this workout. This is a variation of this wod AMRAP in 16 min Dumbbell Curtis P E2MO2M perform 2x50" Sprints DB Curtis P. 1 Hang … Continue reading Curtis P.