20 May
by: Published in Uncategorized

Pre WOD: Work on:

Bridge Ups
Deficit Handstand Push Ups

WOD: For max completed rounds:

EMOTM for 4 minutes:

3 Muscle Ups
10 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

2 Muscle Ups
8 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

1 Muscle Up
6 Burpees

If you cannot do Muscle Ups, perform double the number of Toes to Bar


Endurance people unite…

And take note that the two 90 minute Endurance classes will be taking place at the Boston Commons today (refer to the picture of the day for location).  If you do not find anyone, feel free to do a warm up jog around the park as they are sure to be around there somewhere.  Please bring sun block, water, and any other gear you feel you may need.  With that said, please note that the Gymnastics class will be cancelled, but the WOD class is still on!

Next week will be on a Saturday,



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19 May
by: Published in Uncategorized

WOD: Masters Qualifiers 2015 WOD 3: 2 rounds for time of:

1000M Row
50 Thrusters (65/45)
30 Chest to Bar Pull Ups


Get ready for some fun…

The following are the times and age groups for the winners of this workout during the Masters Qualifiers competition for the 2015 CrossFit games:

Gabriel Romero (40-44):  14:54
Bill Grundler (45-49):  14:50
Brian Shockley (50-54):  17:30

Amanda Allen (40-44):  14:52
Chris Perrins (45-49):  17:47
Shellie Eddington (50-54):  19:18

The bad news is that all athletes up until 54 years of age did THE SAME EXACT WORKOUT.  The load on the Thrusters and the Chest-to-Bar standards for Pull Ups was the exact same.

Have a great time,



18 May
by: Published in Uncategorized

Happy Birthday

Pre WOD:  35 mins to complete:

3 x 5 Push Press

2 x 3 Push Press

1 x 1 Push Press (score this on WODIFY)

Make each set is heavier than the last

WOD: 15-10-5 reps for time of:

Push Press (50% of heaviest Push Press)
Hang Power Clean (50% of heaviest Push Press)
Deadlift (50% of heaviest Push Press)


I know I am late…

But this week’s coverage is here:

Yesterday:  Was a great day!
Today:  Some more going overhead and getting strong doing it (going to talk about this some more next week)
Wednesday:  150 Pull Ups for time…maybe…
Thursday:  Brand new Gymnastics movement!
Friday:  Snatch…as in from the floor and with a full squat.

Got a great week ahead of you,



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