Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information Strength/Gymnastics:  5:00 Handstand Hold Practice Conditioning: 14 RoundsWith a partner, alternating movements15/12 Calorie Row (Fx: 12/10)10 Push Ups5 Burpees Over the Rower 25 min Cap Mobility Finisher:  Stretch 2:00/Transition :151: Right Leg Couch Stretch2: Left Leg Couch Stretch3: Right Leg...Read More

5:45Pm Double Under and Bar Muscle Up Skills Clinic Strength:  E3MOM 185 Push Jerks (ME) Conditioning:  AMRAP 75 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)Read More

WODsEventsMondayBack Squats 5:30-7:15 pm: Injury Screening with Dr. Stacy SnowTuesdayPush Jerks5:45Pm Double Under and Bar Muscle Up Skills Clinic WednesdayPartner Rowing MetConThursday“Diane”FridayRunning and Rope Climb SaturdayRower and Push Press ComplexBody Composition DEXA Scans at Ballston CrossFit Click Here for more Information Sunday Strict Gymnastics Strength Strength: E2MOM 10Back Squat8@65-70%2×8@70-75%2×8@75-80% Conditioning: 3 Rounds30 Wall Balls (20/14)30...Read More

E3MOM 153 Jerk Dip Holds (↑)Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments. Conditioning: AMRAP 105 Left Arm Devil’s Press (50/35) (Fx: 35/20)5 Right Arm Devils Press (50/35) (Fx: 35/20)10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)10 Right Arm Dumbbell Thrusters (50/35)...Read More

Strength:  E2MOM 201: 8 Bench Press @75 – 80%2: 8 Pendlay Row (A) Conditioning:  For Time:30 Strict Handstand Push Ups (Fx: Kipping HSPU)Each time you break:30 Burpees Time Cap 15:00Read More

Strength:  E2MOM 10 Deadlift 8@65-70% 2×8@70-75% 2×8@75-80% Conditioning:  AMRAP 15 5 Strict Pull Ups (Fx: Kipping Pull Ups) 10 Box Jump Overs (24/20) 15 Russian Kettlebell Swings (32/24) (Fx :24/16)Read More

Strength: “Man Test”AMRAP 10Clean and Jerks (Bodyweight/70% Bodyweight) Conditioning: 4 Rounds for Quality10 Each Arm Tempo Kettlebell High Pulls (3×11) 10 Tempo Straight Arm Banded Pull Downs (3×31)100ft Each Arm Kettlebell Overhead Carry Read More

Conditioning:  Cash-in: 800m Run20 – 15 – 10Toes to BarsBack Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Cash-out: 800m Run   Strength: 4 Rounds :30 at Each Station1: High Plank  2: Bicycle Kicks 3: Hollow Hold 4: V-ups 1:00 Rest after each round Read More

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information. Strength:  E3MOM 185 Power Snatches (ME) Conditioning:  4 Rounds4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)8 Deadlifts (225/155) (Fx: 185/125)12 Burpees over the BarRead More

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information. WODsEventsMondayFront Squats Bring A Friend WeekTuesday Power Snatch WednesdayCore Work Thursday“Man Test”FridayDeadlift SaturdayBench Press & Pendlay Rows SundayJerk Dip Holds Strength: E3MOM 15Front Squat1: 5@60-65%2: 5@70-75%3: 5@75-80%4: 5@80%+5: 5@80%++ Conditioning: 2 RoundsWork 2:00/Rest 0:301:...Read More