Daily WOD

/Daily WOD/

TJ’s Sunday Mash Up, 4.30.17

Greg can only watch as Reed takes his sled to the Danger Zone.


Checkout tomorrow’s blog to see who will be our May athlete of the month! They’ll get a sweet parking spot and high fives.

Mash Up

0:00 – 10:00
15 Plate Ground to OH 35/25
15 Thrusters 75/55
15 Hanging Knee Raises (Knee above parallel)

10:00 – 20:00
5 min to find 1 Heavy Clean
(take 5 minutes to find the heaviest clean possible with good form, squat or power or split. Does not matter)
2 min to do ME Wall Balls

20:00 – 30:00
10 Cal row
10 Burpee Box Jump Overs Box Facing
30 Double Unders

By | April 29th, 2017|Uncategorized|0 Comments

Sean’s Saturday Daily Special, 4.29.17

EJ is a serial killer. His victims are WODs.


If you actually read this blog bring me food today. I’m quite fond of doughnuts with my morning coffee.

Workouts of the Day

8:00 am WOD
Sean’s Daily Special. Show up to see what’s on the menu.

9:00 am Strength WOD
Sean will take your strength to pig power status.

10:00 am All Comers WOD
A super fun free class coached by Sean. Everyone is welcome! Come check it out and bring a friend.

11:00 am Rebecca’s Advance WOD
Looking for a challenge? Then this WOD is for you. Rebecca brews up a super nasty workout to push you to the limits.

12:00 pm All Levels Olympic Weightlifting
All levels strength class focused on Olympic Weightlifting. Coached by Brian.

2:30 pm June WOD
Coached by our very own June.  A sweet WOD with extra flexibility work.

By | April 28th, 2017|Uncategorized|0 Comments

BENCHMARK: “Cheryl”, Friday, 4.28.17

We doing this for TJ and Cassidy’s baby! Yay baby!


Benchmark day! Next month’s benchmarks will be:
5.2.17 – 4 x 400m run
5.11.17 – “Cindy”
5.15.17 – Max clean and jerk
5.19.17 – 1 mile run
5.24.17 – “Helen”
5.29.17 – “Murph”

Squats and single leg box jumps in Strength class tonight! Also do Sean’s Saturday Daily Special tomorrow!

Workout of the Day

Conditioning: “Cheryl”
Plate Thrusters 25/15
88′ OHWL
Plate Burpees
220m Plate Carry
*3 burpee penalty every time hands come off plate
*add up burpees and do at end, included in total time

Cash Out: Baseline

4:30pm Strength: Squat +
Single Leg BJ

By | April 27th, 2017|Uncategorized|0 Comments

Thursday, 4.27.17

Aren’t they all just cute as the dickens?


Benchmark workout “Cheryl” is this Friday! Remember to show up if you want to get on that leaderboard!

If you master the handstand push up, you master the world. That’s actually not true, but it’ll make your CrossFit workouts better. So show up to Gymnastics and work on those body weight movements!

Want a strong sexy core and to get your sweat on? Join us at Abs and Cardio at 5:30pm tonight and feel the good vibrations!

Workout of the Day

Skill: Burgener

Strength: High Hang Squat Snatch (Hip Pocket)

Conditioning: 7 RFT
7 Push-ups
7 Box Jumps 30/24
7 Pull-ups

Cash Out: 300 Flutter Kicks

4:30pm Strength: Gymnastics

By | April 26th, 2017|Uncategorized|0 Comments

BENCHMARK: 1rm Overhead Squat, Wednesday, 4.26.17

Leticia and Sarah kicking back while people kill themselves with the WOD.


Benchmark day is here. After you’re done with this one, we got another benchmark workout for you this coming Friday. The workout will be “Cheryl”…oh boy!

Gym tip of the day: It’s important to stay real tight on the overhead squat. Don’t be like jello during the descent or ascent of the squat. Really focus on squeezing everything: abs, booty, and pushing hard and upwards with the shoulders and traps.

Booty blasting this evening in Strength class at 4:30pm! Get yourself some nice firm buns.

Workout of the Day

Strength: Overhead Squat
1 RM

Conditioning: Every 90 seconds x 5
Shuttle Sprints
(Back bay door towards river)

Cash Out: Rollout +

4:30pm Strength: Posterior
Globo Style

OHS 1 Rep MAX!!

By | April 25th, 2017|Uncategorized|0 Comments

Tuesday, 4.25.17

They’re acting like they’re paying attention. But we all know 5 minutes into the workout they’ll ask the coach what they’re supposed to be doing.


Remember, we have a benchmark workout tomorrow: 1 rep max overhead squat and “Cheryl” this Friday. See if you can make it on to the leaderboard!

Snatches today in Strength class at 4:30pm! Also Abs and Cardio class afterwards!

Workout of the Day

Strength: Strict Press
5 x 4 @ Heavy
– take time to build up

Conditioning: AMRAP 7
5 Russian KBS 70/53
5 Wall Balls 20/14
1 Wall Climb

Cash Out: WTD Planks
5 x 1:00/1:00

4:30pm Strength: Snatch

By | April 24th, 2017|Uncategorized|0 Comments