Wednesday, May 15, 2019

WOD:
6 Rounds for time
6 Snatches
6 Overhead Squats
12 Pistols
increasing weight each round
55/75
65/95
75/115
85/125
95/135
105/155

*Join us for Boot Camp at 5:30PM*

Tuesday, May 14, 2019

WOD:
1000m Row or 1.75 mile bike
20 DB Box Step Up Overs 50#/35#
750m Row or 1.5 mile bike
15 DB Box Step Up Overs
500m Row or 1 mile bike
10 DB Box Step Up Overs
250m Row or .5 mile bike
5 DB Box Step Up Overs


Monday, May 13, 2019

Desforges
5 Rounds for time:
12 Deadlifts 225#/155#
20 Pull Ups
12 Clean and Jerks 135#/95#
20 Knees to Elbows


U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Sunday, May 12, 2019

Happy Mother’s Day!!

9:00AM Yoga
10:15AM Partner WOD
11:30AM Endurance

My Mother’s Day

Friday, May 10, 2019

Weightlifting:
Front Squat
Bent Over Row

WOD:
Pick your poison…
30 Calorie Row
30 Burpees over Rower
OR
3 Rounds
10 Calorie Row
10 Burpees over Rower

DB Carries for Andrew!


Thursday, May 9, 2019

With a partner
100 Calorie Bike
20 Hang Power Snatch 135#/95#
75 Calorie Bike
20 Hang Power Clean 155#/105#
50 Calorie Bike
20 Deadlifts 225#/155#

Great Boot Camp class yesterday!

Wednesday, May 8, 2019

**BOOTCAMP at 5:30PM!! No CrossFit class at this time**

Weightlifting:
Overhead Squat

WOD:
21-15-9
Box Jump Overs 24″/20″
HSPU
*Run 200m after each round*

Tuesday, May 7, 2019

20 Minute EMOM
12 Wall Balls 20#/14
10 Strict Pull ups
35 Double Unders
12/10 Calorie Row

Monday, May 6, 2019

WOD:
Glen
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


Saturday, May 4, 2019

Open Gym 9:00 – 11:00

Good luck to Lisa as she heads out for a 50 mile run!!