Workout of the Day Strength Back Squat 5 Sets of 3 @ 77.5% Conditioning AMRAP 8 8 Kettlebell Swings 53/35 4 Burpees 8 Box Jumps 24/20 4 BurpeesRead more

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.  He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.  The “Jared” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 9, 2012 (120809). Workout of the Day “Jared” 4 Rounds For Time800 meter Run40 Pull-Ups70 Push-UpsRead more

CrossFit at 9 and 10am. At 10, we will do an Muscle Up review and EMOM, then the workout. Workout of the Day AMRAP 5 5 Power Cleans 135/95 5 Bar Facing Burpees Rest 3 AMRAP 5 5 Thrusters 95/65 5 Bar Facing Burpees Rest 3 5 Bar Muscle Ups 5 Bar Facing BurpeesRead more

Weekend Schedule – Saturday 9am and Advanced CrossFit at 10am Sunday Open Gym 10-12pm Monday – 9am Only “Jared” Workout of the Day Strength Front Squat Build to a heavy double in 20 minutes Conditioning AMRAP 10 5 Dumbbell Hang Clean and Jerks 50/35 5 Dumbbell Hang Clean and Jerks 50/35 Other Hand 5 Chest to Bar Pullups 15 Air SquatsRead more

We will do one hero workout on Memorial Day, the upcoming Monday. Alas, it’s not Murph. Murph is a great workout. Michael Murphy was a great American hero. But it’s not the only workout, and he’s not the only man or woman that has paid the ultimate sacrifice for their country. On Monday, we will do “Jared.” Jared is a body weight workout, 4 rounds of 800 meter runs, 40 pull-ups and 70 pushups. You can wear a 20 pound vest if you like. Still 2 miles of running, still a mess of calisthenics. And it’s one we’ve never done as a gym. Workout of the Day Strength Pause clean plus hang clean plus jerk Build to a heavy set in 15 minutes Conditioning OTM 15 As many squat cleans as possible in 15 seconds 205/125 Rest 45 seconds – score is total number of repsRead more