9am Endurance WOD EMOM 24 Minute 1: 40 second Max Calories Bike Minute 2: 100 Single Unders Minute 3: 40 second Max Calories Rower Minute 4: 15 Ball Slams 20/14# Score is total calories from bike and row combined
Recipe of the Week – Pumpkin & Butternut Squash Soup
Still shoveling yourself out from this week's blizzard? Don't worry, we have something that will be sure to warm you up! Laura shared this week's recipe and couldn't think of a better time to make it! Ingredients: 1 cubed butternut squash 1 15 oz can pumpkin 1 32 oz carton of chicken broth 1 onion … Continue reading Recipe of the Week – Pumpkin & Butternut Squash Soup
WOD – 1/6/18
8am Back East Barbell a.) Snatch Every 2 min for 12 min (6 sets) 1 Power snatch + 1 hang power snatch + 1 OHS b.) Clean and Jerk Every 2 min for 12 min (6 sets) 1 Power clean + 1 hang squat clean + 1 push jerk 9am CrossFit WOD As a team … Continue reading WOD – 1/6/18
WOD – 1/5/18
WOD For Time 75 Chest to Bar Pull-ups 75ft DB Front Rack Walking Lunge 75 DB Shoulder to Overhead 75ft DB Front Rack Walking Lunge RX: 50/35# per each hand Cool Down 2 Rounds NFT 30 seconds Banded Shoulder Stretch, right 15 Abmat Sit-ups 30 seconds Banded Shoulder Stretch, left 15 Abmat Sit-ups
WOD – 1/4/18
Snow Storm Update: 5:45am class only. All other classes and open gym are canceled. If you can’t make it in for class get today’s WOD (see below) done at home! Substitute the row for one of the following: 200 meter run on a treadmill 400 - 600 meters on a stationary bike 400 - 600 … Continue reading WOD – 1/4/18
WOD – 1/3/18
Strength a.) Power Snatch 3-2-1-3-2-1 Every 3 minutes complete a set. b.) Deadlift 3-3-3 Increase weight across sets.
My CrossFit Journey… Mike Ball
Man oh man, do we love Mike Ball. Not only is he a phenomenal athlete, but he has to be one of the most genuine, nicest guys we've ever met. Mike came to us over a year ago with no sports background looking to improve his overall health and wellness. In such a short time, … Continue reading My CrossFit Journey… Mike Ball
WOD – 1/2/18
WOD 3 RFT 10 Ring Muscle-Ups 30 Wall Ball 20/14# 75 Double Unders Post WOD Mobility Series
Programming Preview – 12/31/17
Although the first week of the year is a 4 day work week (for most) that doesn’t mean we need to put off our new goals at the box. Get ready for a week of fun and challenging workouts - Let’s see what’s on the menu! Tuesday is a 3 round burner with one high … Continue reading Programming Preview – 12/31/17
WOD – 1/1/18
Happy New Year! We will be closed on New Year's Day. Regular schedule will resume Tuesday, January 2nd. Have a safe and happy new year!
Back East CrossFit 