REMINDER WE WILL BE CLOSED THIS SATURDAY AND SUNDAY FOR THE CROSSFIT STRIKING SEMINAR. WE APOLOGIZE FOR ANY INCONVENIENCE THE WEBSITE WILL BE UNDER CONSTRUCTION STARTING FRIDAY AT NOONTIME UNTIL MONDAY MORNING. REMINDER THE ENDURANCE TEAM IS RUNNING SUNDAY MORNING AT 8AM. WOD 1st Jerk 5X1 2nd 3 Rounds for time of: 115lb Press, 20reps 24” Box Jump Overs, 20reps 115lb Power Cleans, 20reps 1.5 Kettlebell Swings, 20reps MOBILITY WOD DAY 9 Test: Thumbs...

DUE TO INCLEMENT WEATHER THERE WILL BE NO WOMENS CLASS TONIGHT AT 8:15PM ATTENTION MEMBERS. AFTER SPEAKING TO SEVERAL MEMBERS ABOUT THE PALEO CHALLENGE WE HAVE DECIDED TO ALLOW ST. PATRICKS DAY TO BE AN AUTHORIZED CHEAT DAY. SO NOW THERE IS ABSOLUTELY NO EXCUSES FOR NOT SIGNING UP. OUR GOAL IS 50 PARTICIPANTS SO PUT YOUR NAME DOWN. IF YOU ARE TRAVELING DURING THE COMPETITION DO NOT WORRY WE CAN WORK AROUND THAT. LETS GO EVERYONE TIME TO STEP UP THE...

PALEO CHALLENGE UPDATE: Remember that you have until Friday to register for the Paleo Challenge. There have been some questions about the format. If you can not make the first day on Sunday you can still participate. Just contact Tim and he will set up an alternate date to get you going. The team weekly challenge will not need to be completed with the whole team together. The challenges will be designed for all skill levels and will be able to be...

CONGRATULATIONS TO EVERYONE WHO COMPLETED OPEN WOD 12.1 HERE ARE OUR TOP THREE WOMEN AND TOP THREE MEN SO FAR. WOMEN 1. ANGELA KAMENDULIS – 107 REPS 2. JOANNA KAMENDULIS – 106 REPS 3. BRIE HOUGHTON – 105 REPS MEN: 1. JOE SHEA – 110 REPS 2. RYAN CARBONE – 105 REPS 3. SCOTT PADDOCK – 105 REPS WOD 1st Push Press 1 Rep Max 2nd 8 Rounds for max reps of: Push Press, 75lb, 20secs on-10secs off Jumping Alternating Lunges,...

ATTENTION MEMBERS A COUPLE DAYS AGO WE HAD A VISITING CROSSFITTER WHO LOST A RING IN THE GYM. THIS RING IS VERY SENTIMENTAL TO HER AND IS A FAMILY HEIRLOOM. THIS RING IS DESCRIBED AS A WHITE GOLD ANTIQUE STYLE WEDDING BAND WITH A DIAMOND. IF ANYONE HAS SEEN THIS RING OR HAPPENS TO COME ACROSS IT COULD YOU PLEASE GIVE IT TO A TRAINER. THANK YOU. REST DAY/ MAKE-UP DAY/ SKILL DEVELOPMENT 9am-10am: On-Ramp Make-up class 10am-11am: Sunday Funday...

CF GAMES UPDATE: GREAT JOB TO EVERYONE WHO COMPLETED THE FIRST WORKOUT OF THE CROSSFIT GAMES OPEN. WE WERE GLAD TO SEE THAT SEVERAL MORE PEOPLE JOINED IN ON THE FUN AND REGISTERED TODAY AFTER DOING THE WOD. REMEMBER YOU NEED TO LOG IN TO YOUR PROFILE ON THE GAMES WEBSITE AND SUBMIT YOUR OWN SCORE AND THEN WE WILL VALIDATE THEM. IF YOU FEEL LIKE YOU COULD DO BETTER THAN TODAY YOU HAVE ANOTHER CHANCE DURING OUR “OPEN GYM” ON SUNDAY. ALL...

CrossFit Games Open Competition Week 1 Every Friday we will be hosting the CF Open WOD. This will be for the next five weeks. We are asking our members to please wait until Friday to complete the WOD. If you are unable to get to the gym on Friday then you will have one final opportunity to make it up during our Open Gym times on Sunday. All scores must be submitted by Sunday evening at 5pm. If you are a registered Games athlete your score must be...

WOD AMRAP in 20min: 10 Ball Pushups 10 Supine Ring Pullups 10 Kettlebells, 1.5 Pood COMPETITION TEAM: REST DAY ENDURANCE TEAM: Thursday: Be ready for 5:15 INDOOR WORKOUT….2500m row, followed by foam roller & mobility...

LET THE GAMES BEGIN!!!! Today is the first day of the CrossFit open.  The open is a five week competition with one workout being posted each week.  The top teams will be selected to advance to the regional competition.  The first workout will be posted later in the day.  We will be completing this workout on Friday in the gym.  We have almost 40 people signed up for our team.  This is great to see.  Remember you still have until Sunday to...

WOD For time: 50-40-30-20-10 Box Jumps, 20” Double Unders Plate Situps, 45lb COMPETITION TEAM: Complete Today’s WOD ENDURANCE TEAM: Be ready to leave the gym at 5:15am Run: 7 x 3 minute intervals Rest 2 minutes between...

WE ARE OPEN NORMAL BUSINESS HOURS TODAY SHOUT OUTS!!: Congratulations to Steve and Pat who finished the C.R.A.S.H.-B. and represented the gym very well. Great job guys. Its not easy going up against elite level rowers and holding your own. We’re proud of you both for giving it your all. A Big congratulations also goes out to Joe B. and Renee G. who competed at CrossFit Vagabond. Renee took 3rd place!! Great job you two. Way to crush...

9-10AM: ON-RAMP MAKE-UP CLASS 10-11AM: SUNDAY FUNDAY WOD 1-2PM: CROSSFIT KIDS CLASS FUNDAY WOD “OSTENSIBLE DEJA VU” 400m Run 2 Rounds: 10X KB Swings (70/55) 10x Box Jumps (30/24″) 500M Row 2 Rounds: 10 x Hand Release Push-Ups 10 x Power Cleans (135#/95#) REST EXACTLY 2 MINUTES… & REPEAT FROM THE BEGINNING ONE MORE TIME… For Every second you are behind your first effort, you owe One Burpee. WE WOULD LIKE TO WISH PAT...

GOOD LUCK to Joe Boulanger and Renee Gagnee who are competing today at CrossFit Vagabond. Way to represent!! CONTEST WOD “McGhee” AMRAP in 30min of: 275lb Deadlift, 5reps 13 Pushups 9 Box Jumps, 24” We think it is important to remember the man who this WOD is named after.  Many a times we post these workouts without stopping to think about the person that has given their life for this country.  We are all grateful for their service and as you...

WOD 1st Squat 5-3-1(or more) 2nd For time: 75lb Back Squat, 50reps 5 Rope climbs 75lb Back Squat, 40reps 4 Rope Climbs 75lb Back Squat, 30reps 3 Rope Climbs 75lb Back Squat, 20reps 2 Rope Climbs 75lb Back Squat, 10reps 1 Rope Climb CROSSFIT STRIKING IS COMING APRIL 14 AND 15 TO CFCM SIGN UP FOR ONE OF THE MOST SOUGHT AFTER SPECIALTY CERTS OFFERED BY CROSSFIT. COMPETITION TEAM: Rest...

WOD 1st Bench 5-3-1(or more) 2nd 5 Rounds of: Bench Press, Max reps Pullups, Max Reps ***Use a weight that will allow you 10-20 reps per round. Do not prolong rest time. Benches will be shared so move each other along quickly. WE ARE PUTTING TOGETHER A BULK ORDER OF PROGENEX THAT WILL GO OUT ON MONDAY.  THERE IS AN ORDER FORM AT THE FRONT DESK FOR ANYONE WHO IS INTERESTED.  PROGENEX IS A GREAT PROTEIN POWDER THAT IS USED BY OUR TRAINERS AND...