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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
Apr162014

Thursday April 17, 2014

 

SKILL/STRENGTH:

EMOM for 10 minutes:

Odd: Max Effort Push Ups

Even: 10 Hollow Rocks

(see video above or click here for more info)

 

Endurance  WOD #2 - WEEK #1

Run  6-8 X 200m 

(w 2 minute Rest in between)

(If your 200m Run time is under 1 minute....you should perform 8 Rounds.)

 

Try not to 'game' this.  Remember, we are in the Information-gathering stage.  So, go for it.

Of course, your goal is to maintain the pace you set at the very first couple intervals.  

If you easily perform all intervals at that pace....you have just learned that you can run faster.  Choose a quicker pace next ime.

Tuesday
Apr152014

Wendesday April 16, 2014

Now carrying Kill Cliff!!!!  It's a tasty all natural way to fight inflamation. Grab one in the office and throw $3 in the Cash Register/Reebok Box.

Kill Cliff is what happened when a Navy SEAL grew tired of popping pills to recover from his daily workouts. His idea was to replace them with a natural recovery drink - tastier than pills and hopefully better for you too. Read more here....

 

SKILL/STRENGTH:

Thrusters 3,3,3,3,3

(alternate with deadhang pull-up)

 

WOD:

12 minute Partner AMRAP

5 Deadlifts (155#/105#)

4 Power cleans

3 Thrusters

(1 athlete cpmpletes entire round, other athlete rests)

Monday
Apr142014

Tuesday April 15, 2014

CFJ KStarr 2Min Shoulder mobility drills Part4.

Start wrapping your brain around this before you come to class today.  Let's Mobilize!!!

 

SKILL/STRENGTH 1:

15 minutes to find 1RM Overhead Squat

(from the rack)

 

 Rest 5 minutes

 

SKILL/STRENGTH 2:

4 X 5 OHS @ 60-70%

Competitors  20RM

 

 

Cash Out:

EMOM for 10 minutes:

Odd: AMRAP Muscle Ups

Even: 40 double Unders

 

Sunday
Apr132014

Monday April 14, 2014

Here is the challenge I lay down to each and every one of you that are thinking of joining The Endurance Program.....Register for THE FINISH @ The 50  @ Gilette Stadium !!!!!  

 

CrossFit 508’s 12 Week Endurance Program begins.....today!!!!

Over the next 12 Weeks we will provide you with 3 Endurance WODs of 3 distinct time and/or distance domains.  Each week is designed to get you incrementally stronger and faster.  

For this very first week, there is no need to plan how you will work these WODs into your schedule because  we will be performing 2 Endurance WODs during Main Classes on Monday & Thursday.  

Here is the challenge I lay down to each and every one of you that are thinking of joining The Endurance Program.....Register for THE FINISH @ The 50  @ Gilette Stadium !!!!!  

This 10K race will take place on July 3rd.  That happens to be the 12th week of this program.  So, if right now, if you are capable of running a 5k (even a very slow 5k), then you will be capable of running The 10K.  

So, ask yourself, “Will this make me a better athlete?”  And then...Register for THE FINISH @ The 50!!!

 

Who can do 508 Endurance?

  • ALL our Crossfit 508 athletes that want to get faster & stronger.
  • We suggest finding another athlete to join you
  • Just Email dawnmarie@crossfit508.com to be put on THE 508 ENDURANCE EMAIL LIST

 

 

Where can you find these WODs?

  • WODs will be posted Monday, Wednesday & Friday of each week on The Endurance Program Page of www.CrossFit508.com
  • This week we will be performing 2 Endurance WODs during Main Classes on Monday & Thursday.  Your 3rd Endurance WOD will be released Friday on the Endurance Page.

 

 

What time are the WODs?

  • There are No Special Class times for our Endurance work.  
  • Your schedule is your own.  
  • We suggest that these WODs be best done at least 3 hours prior or post your regular WOD or on a day that you do not plan on hitting  a WOD.  
  • We also realize that you have other things in your life besides CrossFit and that this may not always be a reality.  Do the best you can.  Fit them in when you can.  

 

 

Are these WODs in place of Regular WOD?

  • NO!!!!  This is some additional work to your CrossFit program.
  • These WODs would be best done at least 3 hours prior or post your regular WOD or on a day that you do not plan on hitting  a WOD
  • Nor are we suggesting that everyone start doing Double WODs.  Truly listen to your body as to whether what you are doing is too much.  This is not an all or nothing proposition.   Do not beat yourself up if you can’t do it all!! Do what you can to make you STRONGER & FASTER. 

 

 

What to do if you miss an Endurance WOD or 2??

  • Just jump right back into the next WOD!
  • Don’t try to make up all the WODs that you have missed.  

 

Today's WOD:

3-4 Rounds:

800m Run

3 minutes Rest

 

For your own records: Record times for each round and comments

On the White board: Record # of Rounds, Fastest time and Slowest Time

Perform all 4 Rounds if each 800m Run is 5 minutes or less.

 

Cash Out:

50 Toes 2 Bar for time

or

5 minutes of Toes 2 Bar Focus Work

Friday
Apr112014

Saturday April 12, 2014

 


A flashback to 2012!!  

I know this looks confusing, but trust me...this is a great WOD!!!  We have only done it once but those who have done it remember it fondly.  Seriously!!! I'm not even joking. 

 

" Your BarBell is Your Best Friend" Partner WOD*

Each Team will perform...

50 Box Jumps (24"/20")  

(Barbell must be held overhead by non-jumping partner)

then...

800m BarBell Carry

3 Hang Power Cleans

2 Front Squats

1 Jerk

(Performed at each corner by each patner)

finally...

1000m Row

(barbell must be held in Hang position by non-rowing partner)

  

* 3 Burpee Penaltyfor each parnter for putting the bar on the ground.