Monday, August 10 2020
Metcon: With a 12 minute running clock…. (0:00-12:00)
Power Clean
20 @ 50%
15 @ 65%
10 @ 75%
5 @ 85%
Max @ 90%
Rest 5 minutes
17:00-35:00 (18 minutes to complete)
For Time
200/150 Cal Bike/Ski
Or
225/200 Cal Row
*If you do not finish in the time cap. 1 Cal = 1 Burpee
Saturday, August 8 2020
SWEAT: For Time
1,000m Run (school St Loop)
50 KB Swings 53/35
50 Push-ups
800m Run
40 KB Swings 53/35
40 Push-ups
600m Run
30 KB Swings 53/35
30 Push-ups
400m Run
20 KB Swings 53/35
20 Push-ups
200m Run
10 KB Swings 53/35
10 Push-ups
Friday, August 7 2020
Don’t forget to wear your red shirts!
Friendly reminder! It is supposed to rain Saturday morning so I would sign up for indoor! I will be monitoring the waitlist so please add yourself if the class is full! 😀
Metcon: 0:00-9:00
2 Rounds
400m Run
400m Row/Ski or 0.8 Bike
10:00-17:00 AMRAP 7
7 KB Goblet Squats 53/35
7 Strict Pull-ups or KB Bent Over Rows
7 Alt. KB Snatches
18:00-27:00
2 Rounds
400m Run
400m Row/Ski or 0.8 Bike
Thursday, August 6 2020
Strength: Shoulder Circuit
3 Sets:
Lateral Raise x 12-15 per side
Into…
DB Strict Press x 12-15 reps per side
Into…
Rear Delt Fly’s x 12-15 reps
Rest 1 minute
Metcon: AMRAP 18
50-40-30-20-10
Double-Unders
Sit-ups
25-20-15-10-5
Burpees
Wednesday, August 5 2020
Strength: DB Single Leg Romanian Deadlift
5 Sets of
Single Leg Romanian Deadlift
x 15 reps
Into…
20 Banded DB Glute Bridges
Metcon: With a 25 minute running clock...
0:30 On, 0:30 Off
100/70 Cal Bike/Ski
In the remaining time.... AMRAP
14 Single Arm DB Thrusters 50/35 (WB inside)
14 Jumping Lunges
14 Alt. V-Ups
Tuesday, August 4 2020
Strength: Every 2 minutes for 12 minutes….
1 Power Clean
1 Hang Squat Clean
1 Jerk
Metcon: For Time
40 Push-ups
20 Power Cleans 135/95
30 Toes to Bar (60 Sit-ups)
20 Power Cleans
40 Push-ups
L3: 115/75
L2: 95/65
L1: 75/55
Monday, August 3 2020
Strength: Back Squat (inside)
6 Sets of 3 rep climbing (4 second negative)
Front Squat (outside)
6 Sets of 3 rep climbing (4 second negative)
Metcon: For Time
600m Run (Town Hall Crosswalk)
30 Back Squats 155/105 (from the ground)
600m Run
30 Front Squats
600m Run
L3: 135/95
L2: 115/75
L1: 95/65
Saturday, August 1 2020
SWEAT: Every 3 minutes for 30 minutes....
30 Air Squats
20 Sit-Ups
10 Burpees
Friday, July 31 2020
Just a reminder there is no 6:15pm class on Friday nights.
Strength: 3 Sets
30 Alt. Bicep Curl
20 DB Shrugs
20 Skull Crushers
Metcon: For Time
Buy-In: 1,000m Run (school st loop)
Into
3 Rounds
10 Thrusters 95/65
15 Back Squats
Buy-Out: 75 Cal Bike or 90 Cal Row
Thursday, July 30 2020
Mobility
Metcon: EMOM 16
1) 15-20 Box Jumps 24/20
2) 0:40 Hang Power Clean 95/65
3) 15-20 Push-ups
4) 0:40 Front Rack Hold
Wednesday, July 29 2020
Strength: Push Press
6 Sets
Push Press x 6 reps
Into…
12-15 Rear Delt Fly’s
Into…
12-15 Lateral Raises
Metcon: 4 RFT
20 Goblet Squats 70/53
20 KB Swings 70/53
20 Goblet Lunges
Tuesday, July 28 2020
Due to limited attendance, we will no longer be offering the Friday at 6:15 PM for the remainder of the summer. We will offer it again starting in September!
Strength: Romanian Deadlift
4 Sets of 12 reps
Into…
20 Banded Good Moring
Metcon: AMRAP 16
10 Hang Power Snatches 95/65
15 Burpees
20 Sit-ups or 10 Toes to Bar
25 Double-unders
Monday, July 27 2020
Strength: Clean Complex
5 Sets climbing in weight
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Metcon: For Time
30 Clean + Jerks 135/95
1 Mile Run
30 Clean+ Jerks
L3: 115/75
L2: 95/65
L1: 75/55
Saturday, July 25 2020
AMRAP 35
Cals
30-25-20-15-10
Burpees
10-10-10-10-10
DB Snatch 50/35
10-15-20-25-30
Friday, July 24 2020
Arm Farm: 3 Sets
10 Barbell Curls into 20 Banded Curls
Into…
20 Barbell Skull Crushers
Metcon: For Time
150 Air Squats
800m Run
75 KB Swings 53/35
100 Air Squats
600m Run
50 KB Swings
50 Air Squats
400m Run
25 KB Swings
Thursday, July 23 2020
Please check the website for class updates. There is a chance of rain, if it is raining or thunderstorms we will be inside. We ONLY have 8 spaces so please make sure to sign up ahead of time.
Core: 3 Sets
30 DB Side Raises (15 per side)
30 second side plank Right side
15 Leg Raises
30 second side plank Left side
Metcon: DB DT
5RFT
12 Deadlifts 50/35
9 Hang Power Cleans
6 Push Jerks
Wednesday, July 22 2020
Due to the weather our 6:30am will be inside only.
Strength: Front Squat/Back Squat
6 Sets of 6 reps climbing in weight
Metcon: EMOM 21
1) 15/12 Cal Bike/Ski or 18 Cal Row
2) 200m Run
3) 20 Jumping Lunges
Tuesday, July 21 2020
Metcon: EMOM 10
2 Power Cleans + 2 Push Jerks
*climbing in weight or one challenging weight the whole time
Rest 3 minutes
10 Minutes to get as far as possible….
1 Mile Run
200 Double-unders
Rest 3 minutes
AMRAP 10
10 High Pulls 95/65
10 HR Push-ups
10 Bent Over Rows
Saturday, July 18 2020
Tomorrow is going to be very hot so please remember to bring water and listen to your body during the workout. We want every to be safe.
SWEAT: 30 Rounds For Time
8 Cals
6 DB Lunges 50/35
4 Burpees
Friday, July 17 2020
Morning classes: There is a chance we will be indoors due to the weather. We suggest signing up for indoor classes. We are only allowed 8 spaces inside. Thank you!
Metcon: For Time
100 Cals
800m Run or 80 Double unders
60 Burpees
40 Alt. DB Snatches 50/35
30 Alt. V-Ups
20 Toe Touches
10 Sit-ups
A CrossFit gym and Fitness Facility based out of Northborough, Massachusetts. Offering group and personal Training, Aerobic Fitness, Boot Camp, Weight Lifting and Weight Loss
