Archive for: May, 2015

#222 Monday 6.1.2015

Tomorrow launches our new schedule for the month of June to better accommodate our members. There is now a 10 am class Monday – Friday! There will be no 6:30 am class.  Tuesday – Friday 4 PM will be Open Gym. Saturday Classes are at 8:30 and Yoga has been moved to 10 am. Sunday…

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#221 Sunday (Siera’s Bday WOD) 5.31.2015

A. 5RM Backsquat – 15 Minutes B. 20 Minute AMRAP – Partner WOD – Synchronized 50 Air Squats 40 Sit Ups 30 Burpees 20 Med Ball Cleans 20 / 14 10 Pull Ups  

#220 Saturday 5.30.2015

A. Kipping Practice B. For Time: 40 Wallball 20/14 800M Run 20 Power Cleans @ 135 / 95 400m Run 20 Power Cleans @ 135 / 95 800m Run 40 Wallball 20 / 14

#219 Friday 5.29.2015

A. Deadlifts 5,5,3,3,1,1,1,1 B. 9 Minute AMRAP 10 Front Rack Lunges @ 115  / 75 20 Push Ups 10 Box Jumps @ 20 *Bonus* For Time 3 Minute in Hollow Hold  

#218 Thursday 5.28.2015

A. 3 RFT 5 Burpees 15 Jumping Squats B. 4×4 Front Squat (10 lbs heavier than last week) Right into Max Effort Strict HSPU (Rest as needed in between sets) C. 15 Minute AMRAP 75 Double Unders 10 Thrusters @ 135 / 95 16 C2BPU *Bonus* 3 Minutes in an L Sit    

#217 Wednesday 5.27.2015

A. 8×1 Snatches EMOM B. 4 Rounds For Time 20 DL @ 135 / 95 10 OHS @ 135 / 95 10 Burpees 1 Minute Rest After Each Round *Bonus* 50 Strict Pull Ups For Time

#216 Tuesday 5.26.2015

A. 1 Hang Clean Pull Every :30 for 5 Minutes @ 50 – 60 % B. 1 Power Clean Every :30 Seconds for 5 Minutes C. 1 Squat Clean Every :60 for 5 Minutes D. 9 Minute AMRAP 30 Wallball @20/14 30 KB Swings @ 53/35 30 T2B    

#215 Memorial Day Monday 5.25.2015

*10 am – 12 noon* After we will be having a Warlock BBQ: Check back on Sunday for details “Murph” – For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run With a Weighted Vest

#214 Sunday 5.24.2015

Closed: Active Rest Day Option 1: A group of us are going up to Regionals in Hartford, CT to watch the final day of competition for the CrossFit Games! If you can come with us and enjoy a day of competition! Option 2: Go enjoy a day on the rail trail, go for a hike, play…

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#213 Saturday 5.23.2015

A. 8×3 Clean and Jerk B. 18 Minute EMOM 1. :40 Second Row 2. 6 Push Press @ 115 / 75 3. 15 V Ups

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