WOD: Sat 12.17.2016 “Fran”
NEWS
- BARBELL CLUB: TODAY!
- #3GoalsToBetter Clinic: TOMORROW Sunday, Dec 18th, is the RUNNING clinic. Click HERE for details
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Fran”
21-15-9
Thruster
Pull Up
Thruster
1 Rep
Post Time and Weight to Comments. Compare Scores HERE.
NEWS: Daybreak Blender Bottles are Here!
Our newest batch of Daybreak Blender Bottles just arrived!
WOD: Fri 12.16.2016 “Everyone”
NEWS
- BARBELL CLUB: TOMORROW Sat 12/17 at 10a
- #3GoalsToBetter Clinic: THIS Sun 12/18 from 9-10. Details HERE
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Everyone”
In Teams of 2 Complete:
30 Hang Snatch (115/75)
30 Box Jumps, 24″
300 Meter Row (each athlete)
30 Box Jumps, 24″
30 Hang Snatch (115/75)
Post Time to Comments.
WOD: Thu 12.15.2016 “Big Lie”
NEWS
- BARBELL CLUB: Sat 12/17 at 10a
- #3GoalsToBetter Clinic: THIS Sun 12/18 from 9-10. Details HERE
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Big Lie”
3 Rounds:
15 Power Cleans (135/95)
15 Ring Dips
Power Clean
5 x 2 Reps Ascending
Post Time and Weight to Comments.
WOD: Wed 12.14.2016 “Here”
NEWS
- BARBELL CLUB: Sat 12/17 at 10a
- #3GoalsToBetter Clinic: THIS Sunday, Dec 18th, is the RUNNING clinic. Click HERE for details
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Here”
4 Rounds:
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Front Squats (95/65)
24 Double Unders
Post Time to Comments. Compare Scores HERE
ENDURANCE
5 rounds:
300m fast
200m easy
200m fast
300m easy
rest :60
WOD: Tue 12.13.2016 “Lost And Found”
NEWS
- BARBELL CLUB: Sat 12/17 at 10a
- #3GoalsToBetter Clinic: THIS Sunday, Dec 18th, is the RUNNING clinic. Click HERE for details
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Lost And Found”
AMRAP 20:
400 Meter Run (indoors)
3 Rope Climbs
18 Sit Ups
Post Rounds to Comments.
NEWS/EVENT: #3GoalstoBetter Clinic – Running
#3goalstobetter CLINIC: Our 12th and final members-only clinic in our annual series is RUNNING taking place Sunday, DECEMBER 18th from 9:00-10:00a during Open Gym. There will still be RNG from 8-9a and Open Gym will take place during its normal time of 9:00-11:00a.
We will cover the basic techniques of running and how to program run workouts, along with CrossFit, into your weekly routine. Expect to participate in a short interval workout (snow/rain or shine.)
This clinic is for all members of any skill/athletic level. Space is limited to the first 20 members, so sign up at the desk asap. If registration fills up, please see Mel to be placed on our waiting list.
WOD: Mon 12.12.2016 “Break Apart”
NEWS
- BARBELL CLUB: Sat 12/17 at 10a
- HOLIDAY SCHEDULE:
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Break Apart”
10 rounds:
:30 Burpees
:30 Rest
:30 Dumbbell Thrusters (45/35)
:30 Rest
Post Total Burpees and Total Thrusters to Comments.
ENDURANCE
Row, Run or Bike
30 min easy
do 10x:15 surges within the 30 min
WOD: Sun 12.11.2016 No RNG or Open Gym
NEWS
- BARBELL CLUB: Sat 12/17 at 10a
- HOLIDAY SCHEDULE:
- Sun 12/11 – CLOSED
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
- EVENT: Our 3rd annual Holiday Party is Saturday, January 21st, at 29 Sudbury. Click HERE for details
WOD: Sat 12.10.2016 “Hurricane”
NEWS
- NEW: NO RNG or OPEN GYM TOMORROW Sun 12/11
- BARBELL CLUB: Sat 12/17 10a
- HOLIDAY SCHEDULE:
- Sun 12/11 – CLOSED
- Sat 12/24 – ONE class at 8a
- Sun 12/25 – CLOSED
- Mon 12/26 – Open Gym 9-11a
- Sun 1/1 – CLOSED
WOD
“Hurricane”
5 Rounds of “Cindy”*
3Rounds of “DT”**
1 Mile Run
*Cindy = 5 pull ups, 10 push ups, 15 squats
**DT = 12 deadlifts, 9 hang cleans, 6 jerks (155/105)
Post Time to Comments.