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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

 

Monday
Jul282014

Tuesday July 29, 2014

Welcome to the world, Elizabeth Ray Esposito. 7 lbs 7 oz born at 4:48 pm Sunday July 27!  

Congratulations Ben and Colleen!!!

 

WOD: “The Fifties”

50 Calorie Row

50 Sit Ups

50 Wall Balls (20#/14#)

50 Box Jump Overs (24”/20”)

 

Cashout:

5 Rounds of:

5-10 of your most challenging Strict HSPU

(make sure it is getting you to your own goals)

Sunday
Jul272014

Monday July 28, 2014

Can't Stop.  Won't Stop. 


SKILL/STRENGTH:

15 minutes to....

Achieve a Heavy 1 Rep Power Snatch

 

WOD: EMOM for 10 minutes

Odd: AMRAP Power Snatches (155#/105#)

Even: AMRAP Bar Muscle Ups

Friday
Jul252014

Saturday July 26, 2015

 

Ladies and Gentlemen.....

Team WOD:

In Teams of 4...

4 X100m Sled Pull

in ascending weight....45#/90#/135#/180#

then...

100 Lateral Burpees

100 Calorie Row

100 KBS (24kg/16kg)

then...

AMRAP Double Unders

(scored by time of the time and then # of Double Unders)

 

Cashout: 5 Rounds of Deadhang or C2B Pull Ups

(Not for Time)

Competitors..... C2B Progression #5:  

7 X 7 with 50 seconds rest between sets

Thursday
Jul242014

Friday July 25, 2014

WOD:

12 minute AMRAP:

12 Front Rack Lunges (115#/80#)

12 HSPUs

12 Toes 2 Bar

 

Cash Out:

7 X 3 Bench@ 85% of 1 RM

Wednesday
Jul232014

Thursday July 24, 2014

SKILL/STRENGTH:

5X5 Back Squats @ 75% of 1 RM

(add another 5# to any lift that you got all 7X5 on 7/16)

 

WOD:

3 Rounds:

1 minute AMRAP: OHS (95#/65#)

1 minute AMRAP: Strict Deadhang Pull Ups

1 minute AMRAP: Burpees 2 Target

1 minute Rest