Check out this weeks spooky programming preview! Wednesday is Halloween so don't forget your costumes! Monday This week starts with another benchmark. This longer, gymnastic dominant WOD has a low volume of reps per round but because of the fast turnaround is devastating by the time the clock reaches 20 minutes. Constant movement is the … Continue reading Programming Preview – 10/28/18

This week will be strength focused with some conditioning sprinkled in. Monday this week starts off with some strength work. We will work through 10 sets of front squats start with sets of 5 and working our way to heavy singles. The goal for today is to possibly hit new personal records for a 5 … Continue reading Programming Preview – 10/22/18

Nothing out of the ordinary happening this week with the WODs. They are a mix of strength, endurance and skill. Always be willing to challenge yourself and try something new. If you are feeling stagnant with your training make an extra effort to go a little heavier, try to RX even though you may only … Continue reading Programming Preview 10/14/18

Congrats to all the competitors that participated in our in-house competition this weekend. We hope you got plenty of rest this weekend. This week starts off with a long one! What better way to start the week off than with a 3 round chipper! Tuesday we change pace with some high volume back squats. 5 … Continue reading Programming Preview 10/7/18

We can’t believe it’s been 3 years already! Back East CrossFit has grown so much since day #1 (October 5th 2015). We have the best community around and are so thankful for the past three years. This week is a special week as we are throwing things back to 3 years ago. All the WODs … Continue reading Programming Preview – 9/30/18

Another week closer to our 3rd annual in-house competition! The workouts will be released soon but don’t wait until then to sign up. Grab 2 people, come up with a fancy name, organize some fun outfits and come have a blast. Everyone will be able to do the wods and is guaranteed to have a … Continue reading Programming Preview – 9/23/18

This week kicks off the first week of the CrossFit team series online competition. It’s like the CrossFit Open but you get to do the workouts with your buddy!!! If you are looking for some extra drive or something fun to participate in there is still time to register. https://games.crossfit.com/teamseries Registering will allow you to … Continue reading Programming Preview – 9/16/18

One more week of CrossFit mainsite workouts! This week brings a great combination of bodyweight conditioning and some heavy weightlifting. We will start Monday with a benchmark workout called “Barbara”. This one is a gymnastic focused WOD with a high volume of reps. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 … Continue reading Programming Preview 9/9/18

Labor Day weekend is coming to a end so it’s time to really dial it in people. Our challenge starts on Tuesday so take a glance at what the weeks programming looks like and plan to get in the box! Monday we are only open in the morning for a Labor Day Hero WOD. "Whitten" … Continue reading Programming Preview – 9/2/18

Just because Mac and I are away doesn't mean you can slack off! Get into the gym and keep crushing it. Here is the programming preview for whats to come next week! This is a strength dominant week mixed in with some light conditioning pieces. Monday is a back squat kind of day. High volume … Continue reading Programming Preview – 8/26/18