4/15/2014

Squats are really coming along! Keep it up.
We have the flyers for the Sweet Water 420 5K if anyone is interested and we will be looking at doing some Zulu Racing runs so stay tuned!

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STRENGTH
EMOM 10
5 Squat Clean Thrusters (135/95)

WOD
10 Rounds for Time

5 Chest 2 Bar
10 Hand Release Push up
15 Jump Squat

4/14/2014

Big weekend coming up!
Some of us have Savage Race
Some of us are competing in the Georgia Fitness League
Some of us are running the Sweet Water 420 5K

If anyone wants to do the Sweet Water 420 5K and isn’t signed up we have received a special offer to run!!! Thanks Mike:) the sign up sheets will be on the front counter

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Strength
Back Squat
1*10 @ 60%
1*8   @ 65%
1*6   @ 70%
1*6   @ 75%
1*6   @ 80%

Front Squat
1*5   @ 70%
2*5   @ 75%

WOD
5 Rounds for Time
200M Run
6 Overhead Squat (115/75)
6 Lateral Bar Hopping Burpees
30 Sec Rest

Score is total time

4/11/2014

As a lot of you know we coaches have been following CrossFit New England for a while.  Over the Weekend they did a WOD to raise money for 2 Boston firefighters, one of whom was also a CrossFitter, the men lost their lives on March 26

If any of you want to donate please feel free to see the link below but we will not be collecting in the gym.  All you need to bring in for us is your sweat and respect. https://www.bosfirecu.com

 

STRENGTH

BackSquat

1*10@ 60%

1*8 @ 65%

1*8 @70%

1*8 @75%

 

WOD

Mike “Dork” Kennedy

33 Front Squats (185, 125#)
15 Burpees
33 Deadlifts (185, 125#)
15 Burpees
33 Kettlebell Swings (70, 53#)
15 Burpees

Come out and give a little of yourself for these two brave men.

 

Michael Kennedy was a Boston Firefighter who lost his life on March 26 on duty. He was a huge part of the CrossFit community as a coach and athlete, and he along with Lt. Edward Walsh are in our thoughts and prayers. The workout today is dedicated to them.

 

 

 

 

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4/9/2014

First day of the squat cycle in the books and smashed. Great job everyone

STRENGTH
15 MINS to work up to a heavy clean
Then
Clean Deadlifts @ 80% of clean
3*5

WOD
EMOM 10
3 unbroken Hang Power Cleans (185/125)
+
10 Push up
REST
EMOM 10
Even: 10 Wall balls (20/14)
Odd: 10 Knees 2 Elbows

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