October 21, 2018

Monday

Monday Monday!!!
Join us Saturday for our Annual Pumpkin WOD!! 8am
Make sure to bring your own pumpkin..πŸŽƒ the bigger the better! πŸŽƒ


Warm Up:
Run 800m
2 Rounds 
10 Burpee Jumping Pull Ups 
16 Walking Lunges 
10 OH Squats PVC


Strength:
Overhead Squat 
5-5-5-3-3-1-1


WOD:
"Dork"
6 Round for Time (25 min cap)
60 Double Unders
30 Kettlebell Swings (53/35#)
15 Burpees 


**Hero WOD

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
in memory of Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

October 20, 2018

Saturday

Happy Weekend!! Next Saturday is our πŸŽƒPumpkinπŸŽƒ WOD! 


Rise and Shine to Join us for a partner workout 8am! 



I'm thinking it's leg day 😎


See you at 8! 

October 19, 2018

Friday

Open Gym Fridays!!!!


Warm Up:
Run 1 Mile
2 Rounds 
15 Jump Squats 
15 KB Swings 
15 Knee To Elbow 



WOD:
OPEN GYM!
Pick a workout you missed this week 


Create your own workout??


Practice a skill or lift 


Go for a timed run! 


**KD actually playing tug of war with Pearl... see she does more than snack and sleep! 

October 18, 2018

Thursday

Yoga/Mobility 4pm Today!

Warm Up:
3 Rounds 
Row 300m
Bike 15 Cal 
20 Double Unders



Skill: 
HSPU and Muscle Up Practice 
3 Rounds 
5 HSPU 
5 Muscle Ups 



WOD:
2 Rounds for Time of:
50 Calorie Row 
20 Plyo Push Ups 
30 Double Unders 

October 17, 2018

Wednesday

2 Weeks Till Halloween!!
Remember Saturday Oct 27th is our Pumpkin WOD!
and on Halloween, make sure to wear your best COSTUME!!! 

Warm Up:
Row or Run 400m
EMOM for 6 Min 
10 Air Squats 
5 Burpees 



Skill:
2 Rounds 
Burpee Broad Jump 150ft 
Sled Push Down to End of building 
Pull sled back wearing harness 


WOD:
For Time:
21 Back Squats (225/185#)
42 GHD Sit Ups 
15 Back Squats 
30 GHD Sit Ups 
9 Back Squats 
19 GHD Sit Ups 

October 16, 2018

Tuesday

Ordered Men's tanks yesterday... BIG DAY!

Warm Up:
Row 800m
2 Rounds 
15 Push Ups
Bear Crawl 150ft
16 Walking Lunges




WOD/Strength:
No Time on lift:
Shoulder Press 10-8-5-3-1-1
Push Press 8-5-3-1-1
Jerk 5-3-3-1-1 

**each lift should be heavier than the last because you get more and more body assistance! 

Then... 
Run 1 Mile  (timed) 


**Time is running out for Baby Rice! When the little monster finally arrives... Nikki will take a few weeks off. Classes will ALL continue like normal and dues will be paid to whatever coach is at your class. You can always text Nikki with questions and concerns... 😎

October 15, 2018

Monday

Hope your weekend was SUPER!!! 

Warm Up:
Run 800m
2 Rounds 
15 Slam Balls (15/10#)
10 Burpees 
15 Sit Ups 


Strength:
Thrusters
8-8-5-3-1-1


WOD:
For Time:
50 Wall Balls (20/14#)
50 Pull Ups 
35 Wall Balls 
35 Pull Ups 
20 Wall Balls 
20 Pull Ups 


**Saturday's rainy wod was awesome!!