Although its not commonly talked about, CrossFit classes have a few unspoken rules that we tend to follow to keep the gym running smoothly and the community support strong. Take a minute to read over these unspoken practices! The Unspoken CrossFit Etiquette Be on Time We cover a lot in class and utilize every minute. … Continue reading The Unspoken Rules of CrossFit
WOD – 11/15/17
WOD "Cindy" AMRAP 20 5 Pull ups 10 Push ups 15 Air Squats Cool Down 1) 2 sets each side 20 seconds Couch Stretch (elbow to foot) 20 seconds Couch Stretch (upright) 20 seconds Couch Stretch (reach for wall) 2) 2 sets each 20 seconds partner shoulder stretch (sitting on floor) 20 seconds partner shoulder … Continue reading WOD – 11/15/17
WOD – 11/14/17
Strength Front Squat 2 - 2 - 2 - 2 Build to a heavy 2 rep. Compare to 8/8 weight. WOD 15 Front Squats 30/25 Calorie Row 15 Front Squats RX: 135/95# Cool Down 60 second pigeon stretch/side
WOD – 11/13/17
WOD "DT" 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX: 155/105 **Compare to 8/14/17 score Accessory Work 3 Rounds, NOT for time: 10 Dumbbell Press Ups 10 Dumbbell Z-Press 20 meter backwards bear crawl
Programming Preview – 11/12/17
This week we will be tackling two benchmark workouts - “D.T” and “Cindy”. These are two very different workouts where one focuses on moderate weight barbell cycling/endurance, while the other is focused on bodyweight endurance. Below, you’ll find some pointers on how to tackle these workouts and hopefully hit some new PRs if you’ve done … Continue reading Programming Preview – 11/12/17
WOD – 11/12/17
9am Endurance WOD 27 - 21 - 15 - 21 - 27 Calories on Bike Burpees
WOD – 11/11/17
8am Back East Barbell a.) Snatch Complex Every 2 minutes for 16 minutes 1 Snatch + 3 OHS 1 - 3 @ 75% of 1RM Snatch 4 - 6 @ 80% 7 - 8 @ 85% b.) Accessory 2 Rounds 100 yard backward sled pull 100 yard forward sled pull 30 band pull aparts 9am … Continue reading WOD – 11/11/17
WOD – 11/10/17
Benchmark Row 500 meter time trial WOD Every 3 Minutes for 12 minutes (4 sets) 6 Back Squats Cool Down 2 rounds 60 second Plank 30 second/side Side Plank Back East Briefs Don't forget to RSVP to Friendsgiving next Saturday, November 18th! No Open Gym Saturday, November 11th. We will be headed to CrossFit … Continue reading WOD – 11/10/17
WOD – 11/9/17
CrossFit WOD 7 RFT 7 Push Jerks 155/105# 7 Pull-ups 35 Double Unders Flexibility and Core 2 rounds 20 second Standing Toe Touch + 20 second Sumo Squat 20 second Up Dog + 20 second Down Dog 20 second left leg lunge + 20 second right leg lunge 20 second Up Dog + 30 second … Continue reading WOD – 11/9/17
WOD – 11/8/17
WOD Part 1 Every 90 seconds for 12 minutes (8 sets) Power Snatch + Hang Power Snatch Part 2 Every 2:30 minutes for 10 minutes (4 sets) 5 Deadlifts Cool Down 50 Controlled abmat sit-ups
Back East CrossFit 