November 2013

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WOD – November 29, 2013

WOD

In 10 minutes complete – Thrusters 5,5,3,3,2,2,1 at the same weight (30-40% 1RM)

then,

Run 800m

7 min AMRAP of Round 2 of “Fran” (15 thrusters (95/65) / 15 pull-ups)

Run 800m

 

NEWS

Thanksgiving week schedule:

  • Monday, Tuesday and Wednesday will follow the normal schedule.

  • Thanksgiving Day – For those running the Manchester Road Race…good   luck!!  We have decided to have a single 9am class Thanksgiving Day, so come get your WOD on before all the food and booze!

  • Friday – We will have 2 classes Friday…12 noon and 5:30pm

  • Saturday and Sunday – normal weekend schedule

  • On-ramp – Monday, TUESDAY and Sunday.  We will return to normal on-ramp schedule next week

Yoga class on Saturday’s at 10am (immediately following Saturday am WOD).  Cost is $15 per person per MONTH!

Hoodie sweatshirt order form is on the desk.  We will be placing the order at the end of the week, so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – November 28, 2013

Happy Thanksgiving and Happy Hannukah!!

Thanksgiving Day WOD at 9am only

WOD

“Apple Gobbler”

Teams of 2

For time:

1) 3 rounds of

  • 20 x medball tosses over 20″ box (20/14)

  • 4 x 40ft wheelbarrows

then,

2) 30 x virtual shovels over 30″ box (45/25)

then,

3) 50 x burpee plate hand-offs (45/25)

NEWS

Thanksgiving week schedule:

  • Monday, Tuesday and Wednesday will follow the normal schedule.

  • Thanksgiving Day – For those running the Manchester Road Race…good   luck!!  We have decided to have a single 9am class Thanksgiving Day, so come get your WOD on before all the food and booze!

  • Friday – We will have 2 classes Friday…12 noon and 5:30pm

  • Saturday and Sunday – normal weekend schedule

  • On-ramp – Monday, TUESDAY and Sunday.  We will return to normal on-ramp schedule next week

Yoga class on Saturday’s at 10am (immediately following Saturday am WOD).  Cost is $15 per person per MONTH!

Hoodie sweatshirt order form is on the desk.  We will be placing the order at the end of the week, so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

 

 

WOD – November 27, 2013

WOD

“Filthy Fifty”

For time:

50 box jumps (24″ male and female)

50 jumping pull-ups

50 KBS (1 pd male and female)

50 walking lunges

50 K2E

50 push press (45/33)

50 back extensions

50 wall balls (20/14)

50 burpees

50 double-unders

 

NEWS

Thanksgiving week schedule:

  • Monday, Tuesday and Wednesday will follow the normal schedule.

  • Thanksgiving Day – For those running the Manchester Road Race…good   luck!!  We have decided to have a single 9am class Thanksgiving Day, so come get your WOD on before all the food and booze!

  • Friday – We will have 2 classes Friday…12 noon and 5:30pm

  • Saturday and Sunday – normal weekend schedule

  • On-ramp – Monday, TUESDAY and Sunday.  We will return to normal on-ramp schedule next week

Yoga class on Saturday’s at 10am (immediately following Saturday am WOD).  Cost is $15 per person per MONTH!

Hoodie sweatshirt order form is on the desk.  We are working on getting a sweatshirt mock-up image early this week.  We will be placing the order at the end of the week, so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

 

WOD – November 26, 2013

WOD

10 minutes of light weight deads and/or deficit deads (20% 1RM)

then,

“Dead Man Running”

For time:

Run 400m

10,9,8,7…1 Deadlifts (225/155) alternating with 1,2,3,4…10 push-ups

Run 400m

NEWS

Yoga class on Saturday’s at 10am (immediately following Saturday am WOD).  Cost is $15 per person per MONTH!

Hoodie sweatshirt order form is on the desk.  We are working on getting a sweatshirt mock-up image early this week.  We will be placing the order at the end of the week, so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

Thanksgiving week schedule:

  • Monday, Tuesday and Wednesday will follow the normal schedule.

  • Thanksgiving Day – For those running the Manchester Road Race…good   luck!!  We have decided to have a single 9am class Thanksgiving Day, so come get your WOD on before all the food and booze!

  • Friday – We will have 2 classes Friday…12 noon and 5:30pm

  • Saturday and Sunday – normal weekend schedule

  • On-ramp – Monday, TUESDAY and Sunday.  We will return to normal on-ramp schedule next week

 

WOD – November 25, 2013

WOD

30 Turkish get-ups (15 each side)

then,

“Karen”

For time:

150 wall balls (20/14)

then immediately following “Karen”,

100 double-unders

 

NEWS

Yoga class on Saturday’s at 10am (immediately following Saturday am WOD).  Cost is $15 per person per MONTH!

Hoodie sweatshirt order form is on the desk.  We are working on getting a sweatshirt mock-up image early this week.  We will be placing the order at the end of the week, so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

Thanksgiving week schedule:

  • Monday, Tuesday and Wednesday will follow the normal schedule.

  • Thanksgiving Day – For those running the Manchester Road Race…good   luck!!  We have decided to have a single 9am class Thanksgiving Day, so come get your WOD on before all the food and booze!

  • Friday – We will have 2 classes Friday…12 noon and 5:30pm

  • Saturday and Sunday – normal weekend schedule

  • On-ramp – Monday, TUESDAY and Sunday.  We will return to normal on-ramp schedule next week

 

WOD – November 22, 2013

WOD

Single armed KB cleans – 3 each arm EMOM x 10 minutes

then,

“Tabata Johnny 5″

20 seconds work/10 seconds rest x 8 rounds each of the following:

Hand release push-ups

KBS (1.5/1)

Squats

Weighted (45lbs/25lbs) box step-ups (20″)

burpees

 

NEWS

Weekly yoga starts this Saturday 11/23 at 10 a.m. (immediately following the WOD).  Cost is $15 per person per MONTH.

Hoodie sweatshirt order form is on the desk.  We will be placing the order just prior to Thanksgiving so please put your name and size on the order form if interested!

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.  $85 for 6 hours of intense Oly lifting instruction by a great guest coach!  New or experienced, this class is for you!  Limit 15 athletes.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

No classes Thanksgiving day.  Instead there is a group interested in participating in the Manchester Road Race.  Online registration for the race closes on 11/21, so register soon if you’re interested!!  The website is www.manchesterroadrace.com.  We will get a list of gym participants together so we can run as a group (if interested).

 

WOD – November 21, 2013

WOD

15 mins. of pistol progression

then

“over/under”

8 min. AMRAP

9 power snatches (75/55)

30 DUs

 

NEWS

Weekly yoga starts this Saturday 11/23 at 10 a.m. (immediately following the WOD).  Cost is $15 per person per MONTH.

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

No classes Thanksgiving day.  Instead there is a group interested in participating in the Manchester Road Race.  Online registration for the race closes on 11/21, so register soon if you’re interested!!  The website is www.manchesterroadrace.com.  We will get a list of gym participants together so we can run as a group (if interested).

 

WOD – November 20, 2013

WOD

15 mins. of rope climb work

then

“Blender”

20 min. AMRAP

run 400M

12 Push Press (65/45)

10 T2B

NEWS

Weekly yoga starts this Saturday 11/23 at 10 a.m. (immediately following the WOD).  Cost is $15 per person per MONTH.

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

No classes Thanksgiving day.  Instead there is a group interested in participating in the Manchester Road Race.  Online registration for the race closes on 11/21, so register soon if you’re interested!!  The website is www.manchesterroadrace.com.  We will get a list of gym participants together so we can run as a group (if interested).

 

WOD – November 19, 2013

WOD:

Clean and jerk  5×2 (go heavy!)

then,

“Mad Dog”

4 rounds for time of:

5 x Clean and Jerk at 1/2 body weight

10 x Box jumps (24/20)

 

NEWS

Weekly yoga starts this Saturday 11/23 at 10 a.m. (immediately following the WOD).  Cost is $15 per person per MONTH.

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

No classes Thanksgiving day.  Instead there is a group interested in participating in the Manchester Road Race.  Online registration for the race closes on 11/21, so register soon if you’re interested!!  The website is www.manchesterroadrace.com.  We will get a list of gym participants together so we can run as a group (if interested).

WOD – November 18, 2013

WOD

OHS 5×2 @ 60% 1RM

then

“hardCORE”

AMRAP 13 mins of:

1 Bear crawl around the rig

10 hollow rocks

15 arm haulers

 

NEWS

Weekly yoga starts this Saturday 11/23 at 10 a.m. (immediately following the WOD).  Cost is $15 per person per MONTH.

Oly lifting seminar on 12/14.  Please go to the events page on the website for more information.  Sign-up sheet is located on the desk.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

No classes Thanksgiving day.  Instead there is a group interested in participating in the Manchester Road Race.  Online registration for the race closes on 11/21, so register soon if you’re interested!!  The website is www.manchesterroadrace.com.  We will get a list of gym participants together so we can run as a group (if interested).