Friends and family week starts tomorrow! Bring your people in and show them what we do at Back East!  Don’t worry there will be an alternate workout every day for your family/ friends that will be safe, “fun” and effective for getting  fit!

This week also marks the start of a new option for the daily WOD.  CrossFit is all about constantly varied, functional movements done at high intensity. Sometimes this is done with heavy weights or complex movements with barbells like snatch and clean and jerk and crazy gymnastics such as muscle ups and handstand push ups. Although  many of us love the CrossFit format and strive to learn more complex movements that will push our fitness to new levels we realize that some people just want to get their sweat on without the risk of heavy loads and strenuous gymnastics

That’s why we are going to be programming an alternative to the daily WOD 3 days a week (Monday’s, Wednesday’s and Friday’s). This alternative option  will be considered a  “lite” version of the daily WOD and most likely will not include barbells and  be focused more around higher reps and lighter weights.  This will apply to metcon days as well as our strength days. The entire class will all go through the same warm up and cool down, and start the workout at the same “3, 2, 1…go! Also, there will be a seperate leaderboard for these workouts in Wodify.

Here is this weeks programming preview!

Monday
First full week of the year kicks off with an amrap triplet of power cleans, box jumps and front squats. Keep your eye out for the friends and family version and lite version of these workouts.

Tuesday
Today’s workout is all about the back squat. Come into this one planning to squat heavy and perform some handstand push ups and rowing in between.

Wednesday
Nothing beats a mid week chipper! Turkish get ups, deadlifts, pull ups and sit-ups for this one.

Thursday
This EMOM workout will push you to your limits by combining two movements on the minute. Wall balls, burpess, double unders and dumbbell snatch.  Can you guess which movements will be together?

Friday
We will start class with some strict press and finish with a sprint style workout of push jerk and toes to bar.

Saturday
Today we will close out friends and family week with a fun partner style amrap. It’s not too late to bring your friends/ family in. Last year we packed the place and it was a blast!

Sunday
Endurance WOD this week is a 3 rounder with air squats, push ups and  kettlebell swings. Come join us!