WOD - Monday, 1.26.15

Weather is supposed to be rough tomorrow but not really until the evening. All classes are ON for Monday. Any updates to the schedule will be made both via the blog, facebook, and instagram accounts. We hope to see everyone at the gym Monday, I will be there personally to coach the 8pm unless you are further notified. We will keep you updated on the schedule for Tuesday as the weather progresses.

Thank you for all of your hard work, we won't close on you, drive safe. It's ok if you are a few minutes late to class Monday afternoon and evening. We prefer you in one piece.

Partner Wall Balls all day Sunday during another class over 20 people!

Carries keep you healthy. Trust me, this is an exercise you guys are going to see more and more of in different varieties. We have been testing athletes in their ability to do this through my office and with regularity, it comes up terrible. Being terrible at any movement is an injury risk. 

Not pictured here, Keri hit a 305# back squat today, it's working.

If possible, please carry the shoes you plan to work out in when you come to the gym. We would like you to have as clean and safe a floor as possible. Please do your best not to drag in the sand, snow, and salt. Thank you.

Warm Up

20 Wall Balls

Crab Walk One Length

Duck Walk One Length

2x10 Empty Bar Thrusters with 3 second pause at bottom and overhead position

2x5 Thrusters with 3 second pauses (95/65)



In 18 minutes, building in weight, go as heavy as possible:

Thrusters 5-4-3-2-1

*All sets start from the floor



CrossFit Games North East Regional WOD 3:

AMRAP in 7 minutes:

7 Deadlifts (225/135)

7 Handstand Push Ups

14 Box Jumps (24/20)



2 rounds not for time:

10 GHD Sit Ups

10 GHD Hip Extensions

30 second Plank Hold