Consistency, hard work, dedication and a desire to improve all describe Danielle when it comes to not only CrossFit, but her health and wellness. Danielle's CrossFit journey started out like most people's - intimidated by weights, easing in to new movements and slowly gaining confidence to excel in the sport. Fast forward a few years … Continue reading Member Spotlight – Danielle
WOD – 10/10/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)-Shoulder stretches - Calf stretches - Dynamic arm warm up - 20 Kip swings - 10 Single arm Russian KB swings/ arm - 5/5/5 KB swings working up to american swings - Group Running warm upMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# … Continue reading WOD – 10/10/18
WOD – 10/9/18
Back East CrossFit - CrossFit Warm-up Warm-up (No Measure) 2 minutes cardio Mobilization Samson stretch Spider stretch with rotation 10 Cossack squats Goblet squat stretch 10 goblet squats with pause Weightlifting Back Squat (10-10-10-10-10) Cool Down If time as a group, if not do on your own. Couch Stretch Samson stretch Sprinter stretch Reclined … Continue reading WOD – 10/9/18
Programming Preview 10/7/18
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
WOD – 10/8/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 sets 250 meter row 5 caterpillars 10 broad jumps 15 air squats 50’ bear crawlMetconMetcon (Time)3 RFT 30 calorie row 15 toes to bar 30 burpees 15 toes to bar 30 box jump 24/20"
WOD – 10/7/18
No Sunday Endurance Class Rest day
Recipe of the Week – Chocolate Casein Mug Cake
Looking for a way to turn your chocolate casein powder into a tasty nighttime treat? Then this chocolate casein mug cake recipe is a must! Top off the mug cake with a nut butter of your choice to make it even more delicious - Enjoy! 🍫🥜 Ingredients 1 egg white 1/2 tsp baking powder 1 scoop … Continue reading Recipe of the Week – Chocolate Casein Mug Cake
WOD – 10/6/18
Reminder! No classes on Saturday, October 6th due to our 3rd Annual In-House Competition celebrating 3 years since Back East CrossFit opened it's doors! Competitors please make sure to be at the box at 8am for athlete check-in. First workout kicks off at 9:24am! No class on Sunday, October 7th - Mandatory rest day! Regular … Continue reading WOD – 10/6/18
WOD – 10/5/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Spider stretch 1 min each side Sumo squat hold 1 min 20 down dog - calf stretches 10 PVC Pass throughs 10 PVC OHS Then: With an empty bar 250 Meter jog 10 Muscle snatch 10 Power cleans 250 Meter row 10 Power snatch 10 Front squats 500 Meter … Continue reading WOD – 10/5/18
Back East Barbell – 10/4/18
Back East CrossFit - Back East BarbellWeightliftingSnatch Push Press (4 - 4 - 4 - 4)4 working sets of 4 snatch grip push press. Build across all sets.Power Snatch (3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1)
Back East CrossFit 