January 24th

Nice work today everyone!

I Know sometimes these workouts might seem confusing. I do my best to mix things up. The key to CrossFit is “Constantly varied, functional movements executed at high intensity.” That Variety in exercises, sets, reps, rounds, weights, and anything else imaginable is the key to developing every component of physical fitness.

Some times from today. Please remember to write your times on the board before you leave.

Don’t forget we do have Hoodies and T-shirts.


-XS CrossFit Benchmark-

-500m Row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
-500m Row

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January 23rd

Hope you all had a great weekend!

With a 5min running clock
– Perform as many thrusters as possible @ 95/65
– Every minute on the minute perform 3 burpees
– The number of reps under 100 after the 5 minutes is up. You will have to do 30′ sprints (30′ sprint = 1 rep)
Example: 83 thrusters – Do 17 sprints

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January 22nd


January 21st

Team workout will be made up on the spot.

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January 20th

This is Camille Leblanc-Bazinet (9th at the CrossFit Games) talking about why she likes CrossFit

AMRAP 3min
Rest 1min
AMRAP 4min
Rest 1min
AMRAP 5min
– 10 Sit Ups (Wall Ball Style) @ 20/12#
– 10 Lunges
– 10 Med Ball Swings @ 20/12#

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January 19th

Great Job today guys!

Here is the 5:30pm Class getting down and dirty!

TJ hitting her deadlifts

Zach cranking out his deadlifts

Joann pumping out her Pull Ups

10 minute AMRAP:
– 10 Back Squats 155/105
– 20 Double Unders

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January 18th

3 Rounds
6 Deadlift (265/185lbs)
12 Shuttle Runs
24 Pull Ups
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