NEWS
- THE OPEN: The CrossFit Games 2020 Open has moved earlier in the season and begins Friday, October 11th. We will be doing the workouts in class on Fridays. To learn how you can (and should) participate, click HERE or click the logo to the right —->
- PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place NEXT Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? NEXT Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk
WOD
“Stopping Us”
20-15-10-15-20
Box Jumps (24/20)
Alternating Dumbbell Snatches (50/35)
Burpees
WOD Guidance & Goal:
Aim to complete this workout in 15 minutes. Find a steady pace from the start and stick with it.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10 Rounds
:30 fast, 1 min rest
rest 3 min
10 Rounds
1 min fast, :30 rest
14:19rx
12:51 Rx
14:20 Rx
15:35 30#
16:12 25#
15:39 30#
18:01 (30#, 24” jumps)
Did too many snatches 1st round (counted L/R as 1)
14:11 Rx
4/8/19 – 13:48 Rx
6/4/18 – 14:55 Rx
10/11/16 – 14:17 Rx
9/2215 – 14:42 Rx
13:24 rx & 2k row
13:33 sit to stand
Happy birthday Willis and Eric!
14:49 rx
20:47, stepups, 25#
13:42
30#
half reps s2s, half reps in&outs
2 seconds slower than april.
more weight this time!
added s2s.
26:31 WRx 😰
4.08.2019 21:57 WRx
10.11.2016 23:40: 20″BJs, 30#DSs
20:09 45# – :41 slower than last time 🤨
17:14 Rx. Another year older, and 2 minutes slower. Guess this is the beginning of the end.
Harsh realization setting in that I have not yet accomplished the goal of doing my first muscle up on your birthday. Now I have to wait a whole nother year. Happy birthday anyway!
15:04 20#
17:44 with 30#
13:11 Rx
16:44 20#
19:01
Mods:
20-15-10-15-20
Bike
25# DB Snatch
40-30-20-30-40
Sit-ups
15:12 20# – about half step ups (L foot/knee still issue). Slightly slower than last time
12:45rx (1:12pr)
15:46 30#
15:21RX ( :36pr)
17:58 @ 40#
17:07 Rx
16:44 rx
22.24 35# 20” box
15:06 35#
14:40 20#