Warmup As needed for Contest WOD “Cindy” AMRAP in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Full Range on motion in all exercises INCLUDING...

***Attention*** We are planning on starting an all Female class Monday, Wednesday, and Friday at 6:45pm.  We will keep you posted.  Also, the “tryouts” for the CFNE Throwdown will be on this coming Monday and Tuesday.  The WOD’s will be very similar to the contest.  Monday will be strength and Metcon, and Tuesday will be Metcon.  A great article was found by Mike Higgin’s on the CrossFit Football Website. Check it out at 10...

Warmup 100 Double Unders WOD Back Squat 5-5-5 Then… For time: 21-18-15-12-9-6-3 Hang power clean Situps Back extensions Finish Overhead Squat...

WOD TO BE ANNOUNCED!!! Depending on the turnout, tomorrow’s WOD will be a team...

Warmup 3 rounds of: Samson Stretch 10 Overhead Squats 10 Sit ups 10 Back Ext 10 Pushups 10 Dips WOD “Nicole” AMRAP in 20 minutes of: Run 400 meters Max Rep Pull-ups Finish 3 Rounds of: Max hold...

Rest Day/Make up Day/Skill Development ***The gym will be open today as scheduled.  However, do to the parade there will be no parking or access on Shrewsbury St.  All those attending will have to come in through Belmont St. and park on one of the side streets.  Thank you and sorry for the incovenience.  Have a beautiful...

Warmup 3 rounds: Run 400 meters Samson Stretch WOD “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Finish 3 rounds of: Max rep Handstand...

Warmup Max reps in 2 minutes of: Box Jumps, 20″ WOD Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps Finish With 75lbs: Max Rep Shoulder Press Max Rep Push Press Max Rep Push Jerk Do not set the bar down until you have completed all 3...

Warmup 3rounds of: 10 Burpee Pull-ups Samson Stretch WOD Choose either: Strength: Deadlift 5-5-5 or Endurance: Row 2K for time Then… 5 rounds for time of: 50 Ab Mat Sit-ups, unanchored 25 Good Mornings, 45lb barbell Finish Power Snatch...

Warmup Row 1K Samson Stretch WOD Overhead Squat 3-3-3-3-3 Then… 5 rounds for time of: 75lb Thrusters, 21reps 21 Double Unders Finish 50 Med Ball Cleans,...

Warmup 3 Rounds of: 10 Push-ups 10 Pull-ups 10 Box Jumps 10 KB Swings Samson Stretch WOD Run 5K Finish Stretch your 5K into a...

Warmup CrossFit Warmup WOD Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat Record reps for all three exercises in all rounds. Finish 10 Pistols each...

REST DAY/MAKE UP DAY/ SKILL...

Warmup 3 rounds of: 15 Burpees Samson Stretch WOD For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Finish Work on either muscle-ups or...

Warmup As Needed for Contest WOD “Nancy” 5 rounds for time of: Run 400 meters 95lb Overhead Squat,...