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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
Apr012015

Thursday April 2, 2015

SKILL/STRENGTH:

5 X ME Strict HSPUs

or 

5 X ME Handstand Holds

(Both using the 2015 CrossFit Open standard)

 

WOD:

12 minute AMRAP

50 Calorie Row

30 Toes 2 Bar

30 Burpees 2 Target

20 Toes 2 Bar

20 Burpees 2 Target

10 Toes 2 Bar

10 Burpees 2 Target

Tuesday
Mar312015

Wednesday April 1, 2015

WOD:

CROSSFIT TOTAL

1 RM of Back Squat + 1 RM of Shoulder Press + 1 RM of Dead Lift = CF Total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. 

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Here are some basic precautions that need to be followed for safety:

1)Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Monday
Mar302015

Tuesday March 31, 2015

SKILL/STRNEGTH:

3 Rounds:

3 Snatch Ballances

2 Pulls

 

WOD:

Snatches

3 X 3 @ 70%

3 X 3 @ 75%

3 X 2 @ 80%

3 X 2 @ 85%

3 X 1 @ 90%

Sunday
Mar292015

Monday March 30, 2015

WOD:

1 Round:

30 Pull Ups

50 Sit Ups

70 Sit Ups

then immediately...

2 Rounds:

20 PUll Ups

40 Sit Ups

60 Double Unders

then immediately...

3 Rounds:

10 Pull Ups

20 Sit Ups

40 Double Unders

Friday
Mar272015

Saturday March 28, 2015

Here it is ladies and gentlemen...the last workout of The 2015 Crossfit Open!

Check out all standards and scales here.

We invited everyone to raise a glass and celebrate this amazing 5 Weeks at Champagne Brunch immediately following 9am Class.

 

WOD: 15.5

27 Calorie Row

27 Thrusters 

21 Calorie Row

21 Thrusters 

15 Calorie Row

15 Thrusters 

9 Calorie Row

9 Thrusters 

RX:(95#/65#) / Scaled:(65#/45#)

Masters (55+) & Teens RX: (65#/45#)

Masters (55+) & Teens Scaled: (45#/35#)