April 2014

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WOD – May 1, 2014

NEWS

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

Review Clean & Jerk

then,

Clean & Jerk – 3, 2, 2, 1, 1, 1

then,

7 minute AMRAP

5 hang cleans (50% 1RM)

3 HSPU

 

 

Other – 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 – April 30, 2014

NEWS

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

Wall Walks – 30 secs on/30 secs off x 7 minutes

then,

“Balls Out”

3 rounds for time

Bear crawl around rig x 2 laps

15 med ball sit-ups (20/14)

15 wall balls

200 meter med ball run

 

 

 

Other – 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 – April 29, 2014

NEWS

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

Review Deadlift

then,

Deadlift – 7, 5, 3, 3, 2, 2

then,

3 rounds for time:

7 Deadlifts (at bodyweight)

7 Wall Balls (20/14)

 

 

Other – 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 – April 28, 2014

NEWS

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

10 x 5 L-sit pull-ups/pull-ups; rest 30 seconds between sets

then

“Super Mario”

5 rounds for time of

40 double unders

8 squat cleans

12 burpees

 

L3 = 115/95

L2 = 95/75

L1 = 75/55

Other

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 – April 25, 2014

NEWS

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

“Freaky Friday”

Run 400m

25 power cleans

35 push-ups

45 sit-ups

55 squats

Run 400m

55 squats

45 sit-ups

35 push-up

25 power cleans

Run 400m

L3 = 115/85

L2 = 95/65

L1 = 75/55

Other

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 – April 24, 2014

NEWS

Please join us in congratulating Jen Pettine on her 1st day coaching.  Jen is sure to be a great addition to our coaching staff.  Really happy to see you make the transition, Jen.  Nice work!

 

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

 

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

 

WOD

Thrusters – AMRAP 4 min at 50%-70% bodyweight

then,

“French Dip”

4 rounds for time of:

5 pull-ups

10 medball cleans (20/14)

15 ring dips

20 overhead walking lunges (45/25)

Post time to comments!

 

 

Other

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 – April 23, 2014

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

 

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

 

WOD

Review Snatch

then,

Snatch – 5, 4, 3, 2, 2, 1, 1

then,

AMRAP 5 min of:

5 snatches (50% 1RM)

5 box jumps

 

**Extra credit – 120 double unders

 

 

News

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 – April 22, 2014

REMINDER: We are scaling back our 9am classes to MWF for the time being while we work on some transitional plans.  Come and hit it hard on those days!

 

You may have noticed that we have FINALLY fixed the parking area.  Please do us a favor by not parking on the dirt/mud.  We have compacted the soil and have planted grass seed to help end the dustbowl/mud pit.  If you are unable to fit your car in the lot, please park in the Stop and Shop lot.  Thanks!!

 

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

Burpee pull-ups – 4 reps EMOM x 10 minutes

then,

“Bookworm”

AMRAP 12 minutes of:

5 T2B

10 OHS

15 KBS

5 burpees

L3 = 95/75 and > 1.5/1

L2 = 75/55 and > 1/0.5

L1 = 55/35 and > 1/0.5

Post time and level to comments!

 

News

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 – April 21, 2014

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

 

WOD

10 minutes of turkish get-ups

then,

“Captain Crunch”

For time:

 30 KB snatch

then 5 rounds of:

run 200m

12 front squats

then

50 push-ups

 

L3 = 135/105

L2 = 105/85

L1 = 85/65

Post time to comments!

 

 

News

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 – April 18, 2014

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!!

 

WOD

4 rounds of the following at 1.5/1 (or scaled):

  1. max goblet squats in 1 minute

  2. max KBS in 1 minute

  3. rest 1 minute

then,

“Randy”

For time:

75 power snatches

 

L3 = 95/75

L2 = 75/55

L1 = 55/35

Post time to comments!

 

News

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!