Workout Options for Success!

Back East CrossFit now offers workout options: CrossFit, Olympic Weightlifting, Endurance and Strength Training … but why?! With the recent addition of multiple workout tracks I wanted to take some time to talk about why we have decided to add them, what they are and how to use them. Having many choices can be confusing … Continue reading Workout Options for Success!



Back East CrossFit - CrossFitWarm-up ()Extended Warm-upOverhead Squat (10 - 10 - 10 - 10 - 10)EMOM 5 10 OHS slightly heavier than last week (2.5-5lb increase)StrengthFront Squat (2 - 2 - 2 - 2 -2)EMOM 5 2 Front Squats Set 1: 70% Set 2: 80% Sets 3, 4, 5: 85%MetconMetcon (Time)For Time 30 Pull … Continue reading Friday


Back East CrossFit - CrossFitPartner WODMetcon (Time)On a 24 min clock 4 rounds 20 Synchronized wall balls 20 Push ups 20 Box jump overs Then in remaining time AMRAP meters on rower - Wall balls are done with each person using their own medball, moving together. - The push ups are done together for 20 … Continue reading Saturday


Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min Single unders then: EMOM 6 15 Plate ground to overhead 10 Curtsy lunges then: 5 segmented deadlifts (empty bar), 2 sec pause each position Shin Just above the knee Hips to the bar then: 5 deadlifts no pausing Then build up to WOD weight for the deadliftWorkoutMetcon … Continue reading Friday

Train for life

It's well known that being active is important for overall health and longevity. No matter what activity we choose to keep us healthy sometimes we lose the drive that we once had to keep working at it day after day. Once we start questioning why we go to the gym day after day its important … Continue reading Train for life

A warm up for the warm up

Warming up for WODs Though we understand not everyone has an extra 30 min before class to warm up we do strongly encourage people to show up at the minimum 5-10 minutes before class starts to settle in and maybe do some warming up. Fortunately for those that sneak in just before the buzzer our … Continue reading A warm up for the warm up

What are CrossFit workouts all about?

Have you ever wondered why CrossFit workouts are designed the way they are? And why do the coaches always tell you to squat lower, throw the ball higher, get your chest to the ground and lock the elbows out? It seems so random but there is a method to the madness. To explain that method … Continue reading What are CrossFit workouts all about?

Recipe of the Week – Candy Corn Gummies

This recipe is going up again this year in hopes that someone makes these and brings some extras in 🙏😅 Not only are they candy corn but in the form of gummies.. so these have to be a win in my book! 🙌 If you make them please tag us with our thoughts 👍or 👎! … Continue reading Recipe of the Week – Candy Corn Gummies

Recipe of the Week – Delicata Squash Fries

Because carbs are not the devil, especially when they come in the form of delicata squash fries🍠🍟👌This is one of my all time favorite AND easiest recipes to make! Enjoy these delicata squash fries with your favorite dipping sauce for a healthy and delicious alternative to french fries! Ingredients 3-4 medium size delicata squash1-1/2 tablespoon oil of choice1 teaspoon … Continue reading Recipe of the Week – Delicata Squash Fries

Workout Of The Day

______________________________________________________________________________ Effective 9/29/19 the workout of the day will not longer be posted to our website. ______________________________________________________________________________ How to view the WODs Members of Back East CrossFit: you can view the workouts through Wodify (desktop or app). They are posted daily at 8pm. Non Members: If you are thinking about joining our amazing community and … Continue reading Workout Of The Day