Monday, April 16, 2012 by Bennett
So, swimsuit season is right around the corner and we haven’t had a Paleo Challenge since January…So back by popular demand; it’s time to launch an express challenge for summer. What does that mean you ask? Well our typical challenge lasts 45 days (30 strict, 15 we let you fudge a bit)…this challenge will be the express train to sexiness…30 days, no bs…just do it!!
What: Spring Paleo Challenge
When: Monday, April 23 to Wednesday, May 23
Why: Get ready for the Shore
How: Email Coach Bennett and get ready to get after it!
More instructions will come out prior to Monday including rules, cost, and winning criteria. Who’s pumped!?!?
Sunday, April 15, 2012 by Craig
Midline Stability (coming soon)
Sunday, April 15, 2012 by Justin
CROSSFIT
“Annie are you ok”
21,15,9
Row for calories
Thrusters 65/45
Med ball clean 20/14
Sumo deadlift high pull 65/45
Wall ball 20/14
Burpees
BOOTCAMP
“Annie are you ok”
21,15,9
Row for calories
Med ball Thrusters
Med ball clean 20/14
Kettlebell Sumo deadlift high pull
Wall ball 20/14
Burpees
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Coach Arianna are in the lead with 30 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
– There’s still time to register for the AMDAP. Get it done
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Saturday, April 14, 2012 by Justin
CROSSFIT
CROSSFIT TOTAL II
3 Attempts at a 1 Rep Max of:
Clean
Overhead Squat
Bench Press
BOOTCAMP
2o Minute AMRAP
Run 400 Meters
20 Clapping Push-ups
Max Effort UNBROKEN Double Unders ( so you sort of have to do double unders)
Score is total double unders.
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Coach Arianna are in the lead with 30 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
– Sign up for AMDAP BAR CRAWL NOW! FINAL CHANCE TO REGISTER IS THIS WEEKEND.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Friday, April 13, 2012 by Justin
CROSSFIT
Back squat
5,3,1,5,3,1,5,3,1
increase weight each wave
BOOTCAMP
4 Rounds
10 Handstand Push Ups
10 Box Jumps (30/24)
10 Burpees
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Vanessa are in the lead with 30 and 9 respectively. A coach must witness your ring dips.
REMINDERS:
– Sign up for AMDAP NOW! FINAL CHANCE TO REGISTER IS NOON.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Thursday, April 12, 2012 by Justin
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
CROSSFIT
“Tyler”
5 Rounds:
7 Muscle Ups
21 Sumo Deadlift High-Pulls
BOOTCAMP
5 Rounds:
14 Ring Rows
14 Ring Dips
21 Sumo Deadlift High-Pulls
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Vanessa are in the lead with 30 and 9 respectively. A coach must witness your ring dips.
REMINDERS:
– Interested in Volunteering for the Pump & Run? Contact Coach Bennett!
- Sign up for AMDAP (April 28, 2012)! Final day to register is Friday, April 13th at Noon.
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Wednesday, April 11, 2012 by Justin
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
CROSSFIT
“Daniel”
50 pullups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 pullups
BOOTCAMP
“Daniel”
50 pullups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 pullups
BARBELL CLUB
Clean & Jerk 1 Rep Max
50 Wall Ball Sit-ups 35#/25#
KB Swing Max Reps Unbroken 24kg/16kg
*1 Burpee for every rep less than 100 reps
6:45 BEGINNER CLASS
4 Round AMRAP, 1 minute per station
Station 1: Burpees
Station 2: Wall Ball Shots
Station 3: Box Jumps
Station 4: Ring Rows
Station 5: Rest
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Vanessa are in the lead with 30 and 6 respectively. A coach must witness your ring dips.
REMINDERS:
– Interested in Volunteering for the Pump & Run? Contact Coach Bennet!
- Sign up for AMDAP (April 28, 2012)! Final day to register is Friday, April 13th at Noon.
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Tuesday, April 10, 2012 by Justin
Apparently If you win the masters…You can just do whatever you want.
CROSSFIT
“Tabata something else”
Tabata pullups
Tabata situps
Tabata pushups
Tabata Airsquats
BOOTCAMP
“Tabata something else”
Tabata pullups
Tabata situps
Tabata pushups
Tabata Airsquats
APRIL CHALLENGE: Consecutive Ring Dips. Tim R. and Mahalia R. are in the lead with 30 and 5 respectively. A coach must witness your ring dips.
REMINDERS:
– Interested in Volunteering for the Pump & Run? Contact Coach Bennet!
- Sign up for AMDAP (April 28, 2012)! Final day to register is THIS Friday, April 13th at Noon.
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Monday, April 9, 2012 by Justin
CROSSFIT
15 min AMRAP
5 cleans (145/120)
10 toes to bar
BOOTCAMP
“Tosh”
3 Rounds
Run 200 Meters
Rest
Run 400 Meters
Rest
Run 600 Meters
Rest
BARBELL CLUB
Farmers Carries 32kg/20kg 5mins Max Distance
Push Press 1 Rep Max
Reverse Hypers 2 x 1min Max Reps
Butchers 100yds
APRIL CHALLENGE: Consecutive Ring Dips. Coach Justin and Mahalia R. are in the lead with 20 and 5 respectively. A coach must witness your ring dips.
REMINDERS:
– Interested in Volunteering for the Pump & Run? Contact Coach Bennet!
- Sign up for AMDAP (April 28, 2012)! Final day to register is THIS Friday, April 13th at Noon.
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
- Tired of not having a jump rope that fits you? Buy your own at the front desk.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Sunday, April 8, 2012 by Justin
Terrifying
CROSSFIT
Three rounds:
10 Deadlifts (275/185)
50 Double Unders
BOOTCAMP
Test: 3 Max effort ring holds (1 Minute Break in between)
then:
15 Minute AMRAP:
45 Double Unders
30 Sit-Ups
15 KB Sumo Deadlift High-Pulls
APRIL CHALLENGE: Consecutive Ring Dips. Coach Justin and Mahalia R. are in the lead with 20 and 5 respectively. A coach must witness your ring dips.
REMINDERS:
- There is no open Gym today
- Happy Easter!
- Interested in Volunteering for the Pump & Run? Contact Coach Bennet!
- Sign up for AMDAP (April 28, 2012)! Final day to register is Friday, April 13th at Noon.
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
- Tired of not having a jump rope that fits you? Buy your own at the front desk.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12