Workout of the Day

Friday, September 22, 2017


CrossFit Classes:

The Lift: Hang Power Snatches 3-3-3-3

The WOD:

10 min AMRAP
30 double-unders
15 alternating dumbbell power snatches (50/35)

Friday’s Conditioning WOD:

10 rounds for time
7 knees to elbow or knee raises
14 lunges
30 second plank
250 row

Thursday’s WODboard:


Thursday, September 21, 2017

You have another chance to get all stretchy!  Mobility Class is every Thursday at noon or 5pm!


CrossFit Classes:

The Lift: Shoulder Press 5-5-5-5-5

The WOD: 
Death by Kettlebell/Burpee
Perform 1 kettlebell swing and 1 burpee the 1st min.
Perform 2 kettlebell swings and 2 burpees the 2nd min.
Perform 3 kettlebell swings and 3 burpees the 3rd min.

Continue in this manner until you cannot complete the assigned work for that minute.
Your choice for kettlebell weight.
Score is total rounds and reps.

Wednesday’s WODboard:


Wednesday, September 20, 2017


CrossFit Classes:

Hero WOD:  “Monti”

5 rounds for time of:
50 step-ups with 45-lb. barbell (20″/16″ box)
10 cleans (135/95)
50 step-ups with 45-lb. barbell (20″/16″ box)
10 snatches (135/95)

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Wednesday’s Conditioning Class:

28 min emom
1- 12 wallballs
2- 15 step ups
3- 20 sit ups
4- 8 pull-ups

Tuesday’s WODboard:


Mobility Tuesday, September 19, 2017


Tuesdays are for Mobility!  (well, everyday should be for Mobility…but, we have Mobility classes every Tuesday and Thursday at noon and 5pm!)

CrossFit Classes:

The WOD:

5 rounds for time of:
10 deadlifts (225/155)
20 wallballs (20/14)



Monday, September 18, 2017


CrossFit Classes:

The Lift: Front Racked Revese Lunges 10-10-10

The WOD:
12 min AMRAP
8 chest to bar pull-ups
12 deficit push-ups (25lb plates)
16 jumping lunges

Monday’s Conditioning Class:

30 minute AMRAP:
200 sled push
20 kbs
20 airsquats
10 burpees

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