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Try CrossFit for yourself.  

The the first class is Free but we warn you.....CrossFit is addictive.

 Find out how to get your FREE INTRO CLASS by clicking here.   

New Location!.....1 George St, Plainville, Ma, 02762

 

Wednesday
Oct012014

Thursday October 2, 2014 

WOD: 

5 Rounds:

10 Burpee Box Jumps (24"/20")

20 Kettleblell Swings (24kg/16kg)

500m Row (go all out)

2 minutes Rest

 

Cash Out:

3 rounds...

30 Seconds Hollow Rock (accumulate if neccessary)

10 Supermans 

Tuesday
Sep302014

Wednesday October 1, 2014

 

STRENGTH 1:

Back Squats...heavy 2's

2,2,2,2,2

 

STRENGTH 2:

Rotate through all 3 movements 5 X's:

1.) 5R/5L Russian Split Squats 

(increasing in weight if possible or neccassary)

2.) ME Strict Handstand Push Ups

3.) ME Deadhang Pull-Ups

 

Monday
Sep292014

Tuesday September 30, 2014

SKILL/STRENGTH:

5 Rounds alternating between

1.) 2 Bench Presses (increasing in weight)

2.) Max Reps Ring Rows

 

WOD: "Flight Simulator"

5-10-15-20=25-30-35-40-45-50-45-40-35-30-25-20-15-10

Un-Broken Double Unders

(Don't worry.  We have a scale for the Double-Underly-Challenged)

Sunday
Sep282014

Monday September 29, 2014

Pre-WOD Mobility:

Foam Roller & Barbell the heck out of your Overhead position

 

SKILL/STRENGTH:

OHS

3,3,3,3,3

 

WOD:

4 Rounds...

15 Lateral Barbell Burpees

15 Overhead Squats (95#/65#)

15 Toes 2 Bar

 

Friday
Sep262014

Saturday September 27, 2014

 

Chris Falkel
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. 

He is survived by his parents, Jeff and Dianne Falkel. 

 WOD: Running Falkel

25 minute AMRAP

8 HSPUs

8 Box Jumps (30"/24")

1 Rope Climb

200m Run