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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

 

Friday
Nov212014

Saturday November 22, 2014

Partner WOD:

40-30-20-10

Dumbell Snatches (45#/30#)

Box Jumps (24"/20")

40-30-20-10

Push Ups

Jumping Squats w Med Ball (20#/40#)

40-30-20-10

V-Ups

Partner Burpees

Thursday
Nov202014

Friday November 14, 2014

 

NO YOGA ---- Friday 11/20 & Friday 11/27 

YOGA CLASSES RESUME ---- SUNDAY 11/29

Beginning Sunday 11/29

Yoga Classes: Fridays @ 7:45AM  &  Sundays 10AM 

 

 

SKILL/STRENGTH:

Work up to a Heavy 2 Jerk

 

WOD: "Jake the Snake" courtesy of CFNE

10-9-8-7-6-5-4-3-2-1

Jerks (175#/125#)

2-4-6-8-10-12-14-16-18-20

Pull Ups

(20 minute time cap)

Wednesday
Nov192014

Thursday November 20, 2014 

Throwback Thursday....ahhhh, if those old cement walls could talk.

 

SKILL/STRENGTH:

Snatch Pull + Hang Power Snatch + Power Snatch

5 X's progressing in weight if possible

 

WOD:

8 minute AMRAP

3-6-9-12-etc

Power Snatches (95#/65#)

Box Jump Overs (24"/20")

 

Cash Out: Foam Roll your lats and IT Bands

 

Tuesday
Nov182014

Wednesday November 19, 2014

THANKSGIVING SCHEDULE

7AM & 8:30AM Classes

 

DAY AFTER THANKSGIVING

Open Gym 8AM - Noon

 

SKILL/STRENGTH:

- Work into your 90% Squat Clean

- Test 70% Hang and 50% Front Squat alnong the way

- Do your all your "Barbell Math" and have everything ready to rock and roll

 

EMOM 6:

Odd: 3 Pause Front Squats (taken from the floor, 5 second hold @ bottom)

Even: 40 Double Unders

 

EMOM 6:

Odd: 2 Hang Squat Cleans @ 70%

Even: 40 Double Unders

 

EMOM 6:

Odd: 1 Squat Clean @ 90%

Even: 40 Double Unders

Monday
Nov172014

Tuesday November 18, 2014

SKILL/STRENGTH:

Deadlifts

Option A.) 1RM

Option B.) Work on perfect form in Moderate 3's

 

WOD:

5 Rounds:

1 minute Burpees 2 Target (AFAP!!)

45 seconds Toes 2 Bar

45 seconds Handstand Push Ups

2 1/2 minutes Rest