The Blog

12.18.2014

10426627_412110258938508_2076227545471929187_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.

I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps

Notes: Scaled options include using resistance bands in order to complete full workload.

“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)

Post rounds/reps completed to comments.

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12.17.2014

1507058_798352923544042_1958895215792966792_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.

Front Squat 3-3-3-3-3 (25X1 Tempo)

Notes: Tempo Description HERE. Athletes will increase weights with each set.

Post loads to comments.

Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.

3 x Bench Press

Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.16.2014

10387409_798353566877311_5634411220443734827_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch 1RM
Warm up as needed before working up to a new 1-rep max for Snatch.

Snatch 1-1-1-1-1RM

Post loads to comments.

“Task FGB”
21-15-9 reps of
Wallball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (kcal)

Post times to comments.

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12.15.2014

10415651_850528607316_2871288563254164147_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Back Squat was performed on 12.08.2014.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Demo HERE)

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12.12.2014

DSC_0421Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
100ft x Med Ball Toss
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

“Winter Advisory II”
Complete for time
Row 1000m
30 x Overhead Squats (115/75)
50 x Toes-2-Bar

Post times to comments.

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12.11.2014

IMG_6178Yesterday the 6pm class said goodbye to Victor. We would like to wish Victor good luck as he moves back to Switzerland! It was a pleasure having him in class these past few months.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Strict Press
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a heavy triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes will complete 3 Touch N’ Go repetitions for each set before increasing weight. Play around with implementing the Hook Grip. This grip should be used for all Olympic Lifts.

Post loads to comments.

“Butter-Fly”
Complete for time
3-6-9-12-15 reps x Burpee Jumping Pull-ups
15-12-9-6-3 reps x Ring Dips

Notes: Burpee Jumping Pull-up Demo HERE. For the burpee jumping pull-ups athletes may stack bumper plates as needed to reach their pull-up bar. The goal is to achieve a smooth transition from jump to chin over the bar.

Post times to comments.

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12.10.2014

DSC_0194Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!

Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Front Squat.

Front Squat 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Push Press
Warm up as needed (3 sets x 5 reps each) before working through the five working sets of Push Press.

Push Press 5-4-3-2-1

Post loads to comments.

“Hammers Smash”
Complete 8 Rounds of :20 maximum effort x :10 rest of
Sledgehammer Strikes
Rest 1:00
Complete 8 Rounds of :20 maximum effort x :10 rest of
GHD/Abmat Sit-ups (anchored)

Post scores to comments.

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12.09.2014

DSC_0958Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!

Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
:20 Pull-up Bar Hang
7 x ‘American’ KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:
I. Weighted Pull-ups 5-5-3-3-3 (Ascending)
II. Deadhang Pull-ups 5 x 5
IIIa. Negative Pull-ups 5 x 3 (rest :30 then complete set of IIIb.)
IIIb. Ring Rows 5 x 5

Notes: Options I & II are for those who currently have deadhang pull-ups as their current ability. Athletes who have strict deadhang pull-ups are welcome to work on weighted pull-ups. Those who are working towards strict pull-ups will complete supersets of Negative pull-ups followed by Ring Rows after a short :30 rest period.

Post sets/reps/loads to comments.

“Twenty Degrees”
3 Rounds for time of
20 x Calorie Row (Damper Setting 5.5)
20 x ‘American’ KB Swings (24/16)
20 x Box Jumps (24/20)

Notes: This workout is in preparation for the Winter Warzone competition Saturday. Movement standards will be reviewed as usual as a refresher for those who will be competing.

Post times to comments.

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12.08.2014

DSC_0194Warm-up Drills
I. 2:00 x Speed Rope
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

“Max Effort” Back Squat
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
1-1-1-1-1RM

Post loads to comments.

Notes: Athletes that are new to the Back Squat movement will be working towards a 5 rep maximum.
1-Rep Maximum/Percentage Calculator

“Yollow”
Complete as many rounds as possible in 10:00 of
5 x DB Snatch (50/35lbs)
10 x Ring Push-ups
20 x Double-unders

Notes: Alternate between right and left arms for DB Snatches. Scale Ring Push-ups to bodyweight Push-ups if necessary. Single-under’s 3:1.

Post times to comments.

Skill Development (Optional)
4-6 sets of L-sit holds x :15
and/or
4-6 sets of Ring Support x :10

Post results to comments.

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12.05.2014

IMG_6153Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Deadlift was performed on 11.26.2014.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Pacific Playland”
Complete 21-15-9 reps of
Handstand Push-ups
‘American’ KB Swings (32/24)
Wallball (20/14)

Post times to comments.

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12.04.2014

10444512_790484770997524_6129691470359984793_nWarm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push/Split Jerk
Warm-up/review technique as needed before completing the following workload.

Push/Split Jerk 2-2-2-2 (Ascending Weight)

Post loads to comments.

“Schmurda”
Complete as many rounds/reps as possible in 15:00 of
10 x Pull-ups
20 x GHD/Abmat Sit-ups
100ft x Walking Lunges

Post rounds/reps completed to comments.

Posted in | 3 Comments

12.03.2014

1511155_790484037664264_1770315638467068235_nWarm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

3 x TnG Power Snatch (60-70% 1RM)

Notes: Today’s focus will be completing 3 quality repetitions in a row of Power Snatch. Athletes may increase weight throughout the workout if needed and technique allows.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.

Front Squat 3-3-3-3-3

Notes: Athletes will use 3 warm up sets to warm up to a challenging weight that will be used for all 5 working sets of Front Squat.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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12.02.2014

10155552_790484290997572_5126422567850183355_nWarm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Cleans
5 x Hang Power Cleans
III. Mobility

Impact/Focus: Team Row
In teams of two athletes will complete the following workload alternating every 250m.

Row 4000m

Notes: Each pair of athletes will have one rower and switch once 250m has been rowed by your partner until total meters reads 4000m.

Post total time to comments.

“Fantasy Gods”
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps x Hang Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (24/20)

Notes: The hang power clean loads for today’s workout are a guideline and the aim should be to achieve 5+ reps unbroken throughout the workout.

Post times to comments.

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12.01.2014

10689414_790484104330924_8180548179452100243_nWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
7 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
3 x 80% (Warm-up)
3 x 85%
3 x 90%
2×2 x 95%

Post loads to comments

Notes: 1-Rep Maximum/Percentage Calculator

“Red Leather, Yellow Leather”
Complete 3 rounds for time of
15 x Toes-2-Bar
15 x Push Press (115/85)
15 x Jump Squats (6″ Target)
45 x Double unders

Post times to comments.

Posted in | 5 Comments

11.28.2014

crossfit-turkeryToday’s Schedule: The gym will open at 9:30AM for athletes to come in and warm-up. We will be running two heats of today’s workout starting at 10:00AM and 11:00AM ONLY. If you are planning to workout with the 11:00AM Heat please allow enough time for your warm-up and set-up for the workout. Come in and put all that good food you ate during Thanksgiving to use!

Warm-up Drills
I. Row 3:00
II. 10:00 Dynamic Warm-up
III. 10:00 Dynamic Mobility

WOD
Come in and find out. It’s a fun one. Just because the heats are an hour apart doesn’t mean it’s an hour long workout. Get some freaks.

“Klepto”
4 rounds for time of:
27 x Box Jumps (24/20)
20 x Burpees
11 x Squat Cleans (145/105lbs)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Post times to comments.

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11.26.2014

DSC_0632Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes.

Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Deadlift
Warm-up as needed before completing the assigned workload below.

A: Deadlift 1-1-1-1-1RM
B: Deadlift 5-5-5-5-5RM

Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM.

Post loads to comments.

Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 5-5-5-5-5 (Tempo 12X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Prepare for fueling your gainzzz during Thanksgiving…

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11.25.2014

DSC_0383Thanksgiving Week Schedule 
Wednesday: Normal Hours 
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up. 
Saturday: 9-11am Open Gym

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5

Post loads to comments.

“Poultry Express”
Complete the following for time
30 x Thrusters (95/65lbs)
30 x Bar Facing Burpees
30 x Pistols
30 x Back Extensions
30 x Front Shoulder Raises (40/20lbs)
30 x Box Jump Overs (24/20″)
30 x Windshied Wipers (95/65lbs)
30 x Calorie Row

Notes: Today’s workout will have a strict 18:00 time cap.

Post times to comments.

Posted in | 3 Comments

11.24.2014

DSC_0419Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.

3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%

Post loads to comments

Notes: 1-Rep Maximum/Percentage Calculator

“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Posted in | 4 Comments

11.21.2014

DSC_0038Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups (2L/2R)
5 x Pull-ups
6 x DB Push Press
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the following workload.

Push Press 3-3-3-3-3

Notes: Today proper technique will be the focus in preparation for a 5RM Push Press next week.

Post loads to comments.

“Upside-down Awareness”
Complete as many rounds/reps as possible in 7:00 of
50ft x Handstand Walk
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
50ft x Walking Lunges
10 x Renegade Rows (50/35)

Notes: Handstand Walks will be reviewed prior to the workout for those unfamiliar with the movement. Scaled progressions will be available for those working towards this gymnastics movement.

Post rounds/reps completed to comments.

Posted in | 2 Comments

11.20.2014

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Press
III. Mobility

Impact/Focus: Power Clean EMOTM
Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00.

2 x Power Cleans (75-85% 1RM)

Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ”Unbroken” repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Ante Up”
Complete 4 rounds of
1:00 x ‘American’ KB Swings (32/24)
1:00 x Box Jumps (24/20)
1:00 x Ring Dips
1:00 x Row (Cal)
Rest 1:00

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total your points and post them to comments.

Posted in | 4 Comments

11.19.2014

DSC_0092-2Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 
Warm-up as needed before completing the following workload.

Overhead Squat 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Snatch Grip Deadlift
Movement instruction/review before warm-up sets.

Snatch Grip Deadlift 3-3-3-3-3

Notes: Hook Grip…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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