BLOG

  • 4/20/2018

    Workout of the Day:

    1)Coach led warmup

    2) Take 15-20 Minutes to find a heavy set of 3 Power Cleans

    3) For Time complete
    21-15-9 reps for time of
    Clean 135/95 (power cleans are ok)
    T2B

    4) 4 Rounds not for time of
    10 Ab Wheel rollouts
    60 Second Plank hold

  • 4/19/2018

    My little workout partners turn 4 tomorrow. I cant believe it has been 4 years already. I've heard time flies when your having fun!!! I know this is a gym blog but I have to say happy birthday to my kiddos!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) 6x3 Muscle Ups (in the rings) Rest as needed between rounds

    3) 3 Rounds for time of
    7 Muscle ups
    14 Calorie Row
    21 Walking Lunges

    4) Mobility/Stretching

  • 4/18/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy Single Bench Press and then 5x2 @ 85% of todays heaviest.

    3) 15 Minute AMRAP of
    100m Run
    10 Deficit Pushups
    100m Run
    10 Push presses 115/80

    4) 6 Minute AMRAP of
    20 V-ups
    20 Russian Twists

    5) Mobility/stretching


  • 4/17/2018

    Workout of the Day:

    1) Coach Led Warm Up

    2) Snatch 1-1-1-1-1-1-1 reps AHAP. These should be heavy. Work up to some where between 85-95% of your 1RM and use it for all sets. If you do not have a max then find a heavy weight and use it for all sets.

    3) EMOM for 8 Minutes complete the snatch complex 3 Snatch Grip Deadlifts + 2 Hang Snatch using 85% of todays heaviest + 1 Over Head Squat.

    4) Mobility/Stretching

  • 4/16/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) For time complete
    50 Med Ball Cleans
    100 Double Unders
    40 Med Ball Cleans
    100 Double Unders
    30 Med Ball Cleans
    100 Double Unders

    Med Ball weight is 30/20

    3) Not for time complete
    4 rounds of
    30 situps
    60 second side plank each side

    4) Mobility/stretching

  • 4/13/2018

    Workout of the Day:

    1) Coach led warmup

    2) For time and total reps complete
    1000m Row
    then
    10 Minute AMRAP of
    10 DL 225/155
    10 Single Arm Overhead DB walking Lunges 70/50 (Alternate Arm after 5 reps)
    then
    1000m Row

    3) Not for time complete 3 rounds of

    45 second hollow hold

    20 Russin Twists

    4) Mobility/Stretching

  • 4/12/2018


    Workout of the Day:

    1) Coach led Warm-up

    2) 25 Minute AMRAP of

    200 Double Unders

    20 Pull-ups

    100m Single Arm Farmers carry using a KB Switching Arms at the turn around 70/53

    3) Mobility/Stretching

  • 4/11/2018

    These two were so happy to get a workout in with me. I try to teach them the healthy ways and can only hope they will enjoy the fitness the way I do!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of 3 Hang Cleans (You are squatting with these)

    3) 6 Rounds for time of
    100m Run
    10 Over the bar burpees
    5 Hang Power Cleans using 75% of todays heaviest weight

    4) 6 minute AMRAP of
    20 V-ups
    20 2 Count Flutter Kicks

    5) Mobility/stretching

  • 4/10/2018


    What a great start to the week. There is no better way to get your week going then hitting the gym for a good sweat. Nice work today and we will see you all tomorrow.

    Workout of the Day:

    1) Coach Led Warm Up

    2) 3x20 Pistols

    Rest as needed between rounds

    3) 15 Minute AMRAP of

    20 Pistols alternating legs

    15 Pushups

    10 Box Jumps 24/20

    4) Mobility/Stretching

  • 4/9/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) Shoulder Press 3-3-3-3-3-3 Reps AHAP. Work up to somewhere between 85-95% of your 3 RM and use it for all sets. If you do not have a 3RM find a heavy weight and use it for all sets

    3) EMOM for 8 Minutes complete
    5 DB Push Presses each arm 70/50
    5 T2B

    4) Not for time complete 4 rounds of
    10 AB wheel Rollouts
    20 Sit-ups

    5) Mobility/stretching

  • 4/7/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2

    Take 10 Minutes to find a 5RM Power Snatch (weight to be combined between partners)
    Rest 5 Minutes
    then
    12 Minute AMRAP of
    30 Double Unders
    15 Snatches 75/55 (Power or squat is fine)
    Alternating after each round

    3) Mobility/Stretching

  • 4/6/2018

    Found this sitting at the gym today. I want to say thanks to those folks that came from North End to take on the open with us. As always they fit right in with our CrossFit family and we appreciate all the support and help with the judging you guys gave us. Our doors are always open to you all. We will be finding a good spot to hang this. Thanks again, Eddie, Marisol, Karen, TJ, Ron, Misha, Ashley, and Adam. 

    Workout of the Day:

    1) Coach led warmup

    2) Back Squat 5-5-5-5-5-5 Reps AHAP. Work up to between 85-95% of your 5RM and use that weight for all sets. If you do not have a 5RM find a heavy weight and use it for all sets.

    3) For time complete 100 Wall Balls 30/20

    4) Not for time complete 3 rounds of
    15 Hanging leg Raise
    45 second hollow hold

    5) Mobility/Stretching

RSS Feed