9am NYE WOD Buy in: 17 Power Cleans 185/125# 10 - 1 Squat Clean Thrusters 155/105# Bar Facing Burpees Pull ups Buy out: 18 Push Jerks 185/125# 40 min time cap Back East Briefs: We are closed Monday, January 1st. Back to regular hours Tuesday, January 2nd
Recipe of the Week – Crockpot Chicken Fajitas
You can NEVER go wrong with crockpot creations, especially this colorful medley Renaie shares with us this week! In five easy steps you have a tasty meal ready to go. We may need to come up with a "Fajita Friday" next week just so we can celebrate making these bad boys - Enjoy! CROCK POT … Continue reading Recipe of the Week – Crockpot Chicken Fajitas
WOD – 12/30/17
8am Back East Barbell a.) Snatch 1 Snatch Every 90 seconds for 10 sets Sets 1 -2 @70% Sets 3 -4 @75% Sets 5 -6 @80% Sets 7 -8 @85% Sets 9 -10 @90% b.) Overhead Squat 15 minutes to establish a 1RM Overhead Squat 9am CrossFit WOD With a partner, Partner 1 does: 1k … Continue reading WOD – 12/30/17
WOD – 12/29/17
Strength Back Squat Every 2 minutes for 5 sets complete 2 reps Example of percentages for sets: 2 Back squats at 85%, rest 2 Back squats at 90%, rest 2 Back squats at 95%, rest 2 back squats at 90% rest 2 Back squats at 90% DONE. WOD 200 meter Farmers Carry 70/53# This is … Continue reading WOD – 12/29/17
WOD – 12/28/17
CrossFit WOD In teams of 3, 45 minutes to row for max meters *Accumulate 15 challenging Strict Handstand Push-ups throughout the duration of this workout Back East Barbell (5:30pm only) a.) Clean & Jerk EMOM 8 (1 rep every minute) Sets 1-2 @ 75% Sets 3-4 @ 80% Sets 5-6 @ 85% Sets 7-8 @ … Continue reading WOD – 12/28/17
WOD – 12/27/17
WOD EMOM 20 Minute 1: 10 KB Front Rack Cossack Squats (build up in load over the course of the EMOM) Minute 2: 5/5 Single Arm Ring Row (3 second lowering phase) Minute 3: 7 Box Jumps 36"/30" Minute 4: 5/5 Kneeling KB Press 53/35# Accessory Work 5 Rounds NOT for Time: 1 Legless Rope … Continue reading WOD – 12/27/17
WOD – 12/26/17
WOD 21-15-9 Wall Ball 20/14# Kettle bell swings 53/35# Pull ups Accessory Work 3 Rounds NOT for Time: 6/6 KB Single Leg Deadlift 10/10 Single Arm DB bench press 100ft Double KB Overhead Walk Back East Briefs NO 5:45am class or Open Gym on Tuesday, December 26th
Programming Preview – 12/24/17
Since this week is a short training week due to the holidays, it's a good opportunity to shift our training into a deload week. Deloading is important because it gives us some extra time to recover from the previous weeks of training hard. This doesn't mean we will be coming into the box to just … Continue reading Programming Preview – 12/24/17
WOD – 12/25/17
Rest Day Enjoy Christmas Day with family and friends! Tuesday, December 26th Schedule: No 5:45am or Open Gym. Regular class schedule -Â 9am, 4:30, 5:30 and 6:30pm classes.
WOD – 12/24/17
Sunday, December 24th Rest Day Happy Holidays! Enjoy the day with family and friends!
Back East CrossFit 