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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
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

Thursday
Sep252014

Friday September 26, 2014

Channa on her way to take 2nd Place at Sundays North East Masters Classic.

 

SKILL/STRENGTH:

5 X 3 Back Squats @ 85% of 1RM

 

WOD:

8 minute Ladder

1 Squat Clean Thruster (115#/85#)

1 Strict Pull Up

2 Squat Clean Thrusters

2 Strict Pull Ups

3 Squat Clean Thrusters

3 Strict Pull Ups

etc...

 

Post WOD Mobilty....

5 minute of Barbell Rolling

Wednesday
Sep242014

Thursday September 25, 2014 

 

Pre Wod Mobility:

Gettting into those Shoulders (se vidoe above)

 

SKILL/STRENGTH:

Work on a 2RM DB or KB Snatch

 

WOD:

4 rounds of....

1 minute Calorie Row

1 minute Toes 2 Bar

1 minute Alternating Kettlebell Snatch (24kg/16kg)

1 minute Rest