9am Sunday Endurance WOD 5 RFT 15 Calorie Row 15 Plate Ground to overhead 45/25# 15 Burpees 15 Calorie Bike Back East Briefs Reminder! Friends & Family week starts this Monday, January 22nd! Bring a friend to any class - no notice needed or experience required 🙂
Recipe of the Week – Turkey Stuffed Peppers
Maria recently made this recipe she found on the Skinny Taste blog and guarantees your whole family will love them! Not only is it healthy, but super easy to make and her kids raved about them - and we all know how hard kids are to please when it comes to healthy eating! Want to … Continue reading Recipe of the Week – Turkey Stuffed Peppers
WOD – 1/20/18
8am Back East Barbell a.) Snatch Every 90 seconds for 8 sets 1 Power snatch + 1 Snatch Start at 70%, do not go higher than 90% of your 1RM snatch. You can drop the bar between reps. b.) 5 x 3 Back Squat 3 second descent, no pause at the top. Work up to … Continue reading WOD – 1/20/18
WOD – 1/19/18
WOD "CrossFit Open 16.3" AMRAP 7 10 Power Snatch 75/55# 3 Bar Muscle Ups Accessory Work 2-3 Rounds NOT for time 10 Bulgarian split squat/leg 20 V-Ups
WOD – 1/18/18
CrossFit WOD AMRAP 12 27-21-15-9 Overhead Squats 95/65# Box Jumps 24/20" Pull-ups Accessory Work 3 rounds NOT for time: 10/10 3-Point Dumbbell Row 20 Abmat Sit-ups with legs butterflied 50 foot Walking Lunges *Bodyweight only on the lunges. Move at a controlled pace. This is intended to help facilitate recovery! Back East Barbell (5:30 … Continue reading WOD – 1/18/18
WOD – 1/17/18
Open Gym Hours 12pm-4pm only with Afternoon classes resuming with regular schedule - 4:30pm, 5:30pm and 6:30pm! WOD 4RFT Bike 400 Meters 100 foot single arm farmers walk right 100 foot single arm front rack walk right 100 foot single arm farmers walk left 100 foot single arm front rack walk left 60 Double Unders … Continue reading WOD – 1/17/18
A lesson about going “Rx”
Going “Rx” We often talk about workouts as “Rx” or scaled. Workouts are designed to be challenging for every person in the gym, which means that not everyone will be capable of doing the workout exactly as it's written on the whiteboard. Workouts are scaled to make sure everyone is moving safely, but still getting … Continue reading A lesson about going “Rx”
WOD – 1/16/18
WOD EMOM 40 Minute 1: 17 Wall Ball Shots 20/14# Minute 2: 15/12 Calorie Row Minute 3: 10 Bar Facing Burpees Minute 4: 5 Power Cleans 155/105# Cool Down Banded shoulder stretch, 60 sec/side
WOD – 1/15/18
Strength Every 3 minutes complete a set, Sumo Deadlift 5-3-2-5-3-2 After each set do 3 Kneeling Jump Ups Toes to Bar Accessory Work a.) 2x10 Banded Compressions b.) 2x10 Seated Compressions c.) 2x10 Straight Leg Toes to Kettlebell
Programming Preview 1/14/18
The countdown continues, 5 weeks remaining until the open! We’ve been working on our conditioning hard these past few weeks so let’s see how this weeks workouts treat you. Monday we take a break from conditioning to build some strength. Sumo deadlifts are a great variation to the standard deadlift for developing the posterior chain … Continue reading Programming Preview 1/14/18
Back East CrossFit 