Happy New Year!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison, American inventor.

Crossfit Kids

Starting January 7th at 6:30

Welcome back kiddos! Also inviting kids 5 to 12 to come and see what kids crossfit is all about.

New Year On Ramp

Staring Jan 7th a new six week on ramp will begin.  Start the year off right learn or review the 9 fundamental movements of crossfit.

CLASS TIMES
Tuesdays, Thursdays at  5:30

Happy Birthday Sam!

PR's and Burpees

Christmas Party Monday!!

Just a reminder of Christmas Party:

Supper at Local
Bring a gift from home for the exchange
Bring snacks and refreshments

BS for sure!!

3 rounds
500m row
20 Ball slams
10 T2B

5 rounds
5 Shoulder Press
10 KB swings
20 air squats

50 Med ball sit ups
then
5 rounds
10 med ball cleans
10 push ups on medball
finish with
50 med ball situps

the Running Crew

4 rounds

25 wallballs
50 double unders
Partner carry

8min AMRAP

10 T2B
10 calorie row

CrossFit Football

21-15-9

Deadlifts
Hang Power cleans
Box jumps

Hump Day Chipper!

20 Shoulder to Overhead

20 Ball Slams (20/14)

20 KB SDHP

20 KB Swings

20 Burpees

2 Monkey bar passes

20 Burpees

20 KB Swings

20 KB SDHP

20 Ball Slams

20 Shoulder to Overhead

6min AMRAP
10 power snatches
10 pull ups
10 wallballs

15-12-9
OVHS
Bar jumping  burpies

Yep its FGB time...

10 SDHP  1 Push Press
9 SDHP      2 Push Press
and continue ... down and up the ladder til
1 SDHP      10 Push Press

5 rounds

5 High Hang Power Cleans
5 Front Squats
10 Box Jumps

Burpees a functional movement?? Oh yeah!! It is the fastest way to get back up when you are down :)

Gym Closed Tomorrow

Never Forget...

Friday Fun Crew

150 Wall balls
150 Box Jumps
150 Pull ups

Laura working out in Ecuador

Happy Halloween

6min AMRAP

6 Med ball Cleans
6 Ball Slams
6 Burpies

3 rounds

15 SDHP
15 PP
30 Double Unders

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Trying out the new pull up bar!

10 rounds

10 pullups
100m run

12min Amrap

5 hang squat cleans
10 bar facing burpees

Thrusters
10-8-6-4-2
Double Unders
50-40-30-20-10

Ok crew here is your homework!

 Notes. It is recommended that you subtract 10% from your one rep maximum when calculating percentages. Oh yeah this is going to be FUN!!

Week 1. 75% x 5, 80% x 5, 85% x 5
Week 2. 80% x 3, 85% x 3, 90% x 3
Week 3. 75% x 5, 85% x 3, 95% x 1
Week 4. (deload) – 60% x 5, 65% x 5, 70% x 5

3 rounds

25 wallball
15 pull ups

Just a reminder...

On ramp session II starts tomorrow 6:15pm

Friday Fun...

50 Shoulder to Overhead
50 Push ups
50 Box Jumps
50 Overhead Lunge

A little warm up fun!

Oh yeah... heavy day!

5 rounds
10 ball slams
10 ring dips
10 muscle snatch

2 rounds

25 Double Unders
50 Kettlebell Swings
100 Air Squats

Gym CLOSED til Tuesday! Happy Thanksgiving!!

30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20") 

Thanks:Crossfit New England 

15min amrap

10 Single arm ground to overhead
10 jumping squats
10 push ups

800m run
30 push press
3 rope climbs

400m run
20 push press
2 rope climbs

200 m run
10 push press
1 rope climb

5 rounds

10 hh squat cleans
15 box jumps

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps
Barbell thruster
Pull-ups
Knees to elbows

Bustin Loose run..

Awesome job everyone! Congrats to everyone who came out to support the cause and ran in the 3, 5 or 10km.  Hats off to Amy for finishing third overall in the 10k, Ray for finishing 4th and Nick for 9th overall in the 10k.. Yeah to Annetta and Ellen for running in there first ever races!!

FGB Friday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) 
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) I

n this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-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.

Happy Birthday Kassie!

2 rounds

37 wallballs
10 hh power snatch
20 double unders

Details at GymnasticsWOD

Front Squat

3-3-3-3-3

3 x

12 OVHS
12 Box Jumps
12 Pullups

Fun Friday...

The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

4 rounds

15 kb swings
30m burpee long jumps
10 db thrusters
30m burpee long jumps