We’re proud to have a bunch of badass Mom’s among our ranks.  We hope you had a great day – now get ready to train! Week 2 of the Cube, # 40mg Phase 2.  Get some. Workout of the Day Strength/Skill The Cube, pharmacy Phase 2, adiposity Week 2 Bench Press, 3 sets of 8, 65% Conditioning AMRAP 15 20 Situps 3 DB/KB Push Press Left Hand 45/25 3 DB/KB Push Press Right Hand 45/25 3 Pullups Each round, the reps go up by 3, so next is 6/6/6, then 9/9/9, then 12/12/12, etc.  Situps stay the sam each round.  Read more

CrossFit at 9am and 10a.  We will do a couple of the Regional WODs – the ones that are the most reasonable – we’ll not be Snatching 265 for reps.  At least for a few more years. We’ll do a Muscle Up OTM at 10 before we start the WODs Workout of the Day 104 Wallball Shots 20/14 52 Pullups 6 minute cap Rest 1 minute 3 RFT 28 Pistols (Alternating) 14 Power Cleans 115/75 10 minute cap  Read more

Today’s WOD will go…until you are done. Until you can’t complete the required work in the 1 minute allotted. Fast movement gets you rest time. Jump light, visit this site move fast. Workout of the Day Strength – Week 4 of 9 Back Squat 3 sets of 8 @ 65% Conditioning On the minute until you cannot complete the required work: Minutes 1, 2 & 3 15 Double Unders 3 Power Cleans 135/95 Minutes 4, 5 & 6 20 Double Unders 4 Power Cleans 135/95 Minutes 7, 8 & 9 25 Double Unders 5 Power Cleans 135/95 Minutes 10, 11 & 12 30 Double Unders 6 Power Cleans 135/95 Minutes 13, 14 & 15 35 Double Unders 7 Power Cleans 135/95 Keep going up by 5 double unders and 1 power clean every 3 minutes.      Read more

We are from the east coast and that is how I would hear it if I asked my motha’ what a “chipper” was. Please use your best New England accent while fighting through these fun 20 minutes on Thursday. Wicked Fun. I promise.  Workout of the Day For Time 50 Toes to Bar 50 Wall Ball Shots 20/14 50 Box Jump Up & Over 24/20 50 Power Snatch 75/55  Read more