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So far crossfit38 has created 1935 blog entries.
1603, 2018

Sat, March 17th

By |March 16th, 2018|Categories: Random|Tags: |0 Comments

8:30 WOD will be different from 18.4.  Get down to cheer these guys on tomorrow.  Share the pain week coming up soon April 2-7th.  Think about some friends you think would enjoy this community.  Next Sat the 24th at 3pm come down to Brewster’s for a beer and bring the family!

A) 38 North Stretch and Warm

B) 6 Min EMOM

1st-30 sec Single Leg Romanian Dumbell Deadlift Right

2nd-30 sec Single Leg Romanian Dumbell Deadlift Left

B) “Do the Chickens have large Talons”

18 Min AMRAP

400 Meter Run

21 Wallball’s 20/15

15 Sit-ups

9 Power Snatch 95/65

1503, 2018

Fri, March 16th

By |March 15th, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight guys.  Looking forward to seeing you guys in tomorrow.  Mark the calendar for March 24th at 3pm!  38 North taking over Brewster’s.

A) 3 Min Row/Assault

Every :20 for 3 min

Lateral Box Step Up

Light Kettle Swing

Bear Crawl

B) Every 2:00 x 6 Sets

2 Tempo Overhead Squats (4 sec)


10 Min EMOM

1st-10 Single Arm Kettlebell Overhead Walking Lunge)

2nd- 10 Burpee’s to stand

C) “Thunderstruck”

1000/800 Meter Row

50 Thrusters 75/55 (please don’t drop 10’s)(sub light dumbell)

40 Push-up

30 Box Jump up and Over 24/20

20 Dumbell Snatch 50/35

10 Broad Jumps (5 Feet/4 Feet)

1403, 2018

Thurs, March 15th

By |March 14th, 2018|Categories: Random|Tags: |0 Comments

We have a share the pain week coming up in early April.  April 2nd-7th, bring any friend/family/co-worker are anyone you meet at Starbucks in to the box the entire week.  Open 18.4 coming at us tomorrow evening.  Get down to support at the 6pm WOD.  Athletes bring in family and friends so they can see you get down and dirty.  Bring some beers and food and hang out for a while.  See you tomorrow!

A) 3 Min Assault/Row

1 Min Double Unders

30 Sec Push-ups

30 Sec Lunges

1 Min Double Unders

1 min Jog

B) 12 Min EMOM

1st-2 Strict Presses (pause one sec between reps) (sub Dumbells for Fitness)

2nd-10 Bent over dumbell Rows (keep elbows tight to body)

C) “Route 66”


15 Air Squats

10 Toes 2 Bar

5 Shoulder to Overhead 135/95

(Dumbell S2O for Fitness)

3 Min Rest


15 Air Squats

10 Med Ball Sit-ups 20/14

5 Power Clean’s 165/103

(Dumbell Cleans for fitness)

1303, 2018

Wed, March 14th

By |March 13th, 2018|Categories: Random|Tags: |0 Comments

A B Day shout out to Jen S tonight!  It was been great having this young lady in the box.  Something has clicked with Jen’s Oly movements this year.  Jen’s speed under the bar, especially with the snatch has truly excelled over the last 12 months.  I mean the change in speed is impossible to ignore.  Jen is a pleasure to have around this community.  Always smiling and easy to be around.  It has been great to continue to see Jen’s progression in this sport and it is going to be a great year for her in here.  I hope you guys had fun with that one today, those lungs get squeezed in that 12 minutes of work.  If you are hitting the Open WOD Thurs go easy on the split squats.  See you tomorrow

A) 3 min Row/Assault

Every :20 sec for 3 min

Walking Lunges

Inch Worms

Walk and kick opposite foot to opposite hand

1 Min Jog

        B) Every 1:00 x 10 Sets

1st- 6 Bulgarian Split Squats Right

2nd-6 Bulgarian Split Squats Left

C) “The Reflection”

45 Kettle Swings 53/35

35 Burpee’s to 6″

25/18 Row Cal

20 Dumbell Front Squats 50/35

25/20 Row Cal

35 Burpee’s to 6″

45 Kettle Swings 53/35

1203, 2018

Tues, March 13th

By |March 12th, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight.  Trying to keep programming movements that I think are coming the first couple days of the week.  Keep your chests up and shoulders pinned on those deads.  Have fun!

A) 3 min Assault Row

Every :20 sec for 3 min

Ring Rows

Light Overhead Walking Lunge

Wallfacing handstand Hold

1 Min Jog

B) Every 2 min x 6 Sets

3 Snatch (Full or Power) Drop each Rep wait 2-3 seconds between reps


10 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-30 Sec Assault at 90% (you should be breathing heavy off the bike but not ruined)

C) “The Crab Cake”

12 Min AMRAP

15 Wallballs  20/14

10 Chest 2 Bar Pull-ups(Scale to kip or ring row)

5 Burpee Box Jump Over 24/20

**** At 0:00, 4:00, 8:00 Complete 12 Deadlifts 225/155 (Fitness use Dumbell)

1103, 2018

Mon, March 12th

By |March 11th, 2018|Categories: Random|Tags: |0 Comments

Another great weekend of 0pen Wod’s.  Big props to Zack and Natalia both getting their first MU after they did the open then redoing it and Zack getting 2 and Natalia getting 6!  Imran Pr’ing his OHS….12 times.  Vanessa M also hitting multiple OHS Pr’s I believe.  Sully getting his first Ring MU since 2015! A whole bunch of good effort.  Remember we will be having a 38 North meet up at Brewster’s Sat March 24th at 3pm.  Kid friendly, family friendly, friend friendly.  Bring them all and lets have a couple of cold ones and celebrate this weather turning warmer.  I think we got a repeat coming this week.  I’m thinking either the snatch/pull-up WOD from last year or what we are doing tomorrow.  Have fun and fully extend on those HSPU.  We are continuing to keep those legs strong with step ups, we have thrusters coming at some point.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Light Bulgarian Split Squat

Supinated Bar Hang

1 Min Jog

B) 6 Min EMOM

1st-30 Hollow Rock

2nd- 40 Sec Sit-ups

3rd-50 Sec Plank

C) Every 2 Min x 7 Sets

Front Rack Step Up to 20″ Wave(Fitness use Dumbell)

8-6-4-8-6-4 (do not let other leg touch box until leg in use is fully locked)

go Heavier the second wave


8 Min to complete

3 handstand push-ups (sub Dumbell Push Press)
3 cleans 183/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

903, 2018

Sat, March 10th

By |March 9th, 2018|Categories: Random|Tags: |0 Comments

Alright guys, 18.3 coming at you tomorrow.  Come down to support our athletes tomorrow if you can.  See you tomorrow


14 Min CAP

2 Rounds

100 Double Unders

20 Overhead Squat 115/75

100 Double Unders

12 Ring Muscle Ups (scale to pull-up)

100 Double Unders

20 Dumbell Power Snatch 50/35

100 Double Unders

12 Bar Muscle Up’s

803, 2018

Fri, Mar 9th

By |March 8th, 2018|Categories: Random|Tags: |0 Comments

I know a lot of you are nervous about this Open WOD but here is how I am looking at it.  First, they clumped a bunch of tough skilled movements in one WOD, so you wont see them again.  Second, if you don’t have a Ring MU who cares.  Come in hit the DU and OHS then DU RX then go scaled for the rest of the WOD.  You will get a great workout and your score will be 220 which will be the same as a whole lot of people out there.  Then off to next week.  If this is the one WOD you can’t do RX then 1 out of 5 is pretty damn good.  Pretty small showing tonight so I expect a big showing Sat.  Big shout out to Coach Leanne hitting her goal of all 12 ring MU tonight!  From zero Ring MU to 12 in a WOD in a year is pretty damn cool!

A) 3 Min Assault/Row

Every :20 for 3 min


Light OH Walking Lunge


1 Min Jog

B) Every 1:30 x 8 Sets

Push Jerk+Split Jerk


10 Min EMOM

1st-7 Dumbell Push Press with 2 sec pause on top

2nd-15-20 fast box step ups 24/20

C)  “The Sour Patch Kid”

7 Min to Complete

55/44 Row Cal

21 Wallball 20/14

AMRAP Toes 2 Bar

Rest 3 Min

7 min to Complete

48/34 Cal Assault Cal

21 Kettle Swings 53/35

AMRAP Burpee’s to 6″

703, 2018

Thurs, March 8th

By |March 7th, 2018|Categories: Random|Tags: |0 Comments

18.3 coming at us tomorrow.  If you haven’t come down to see a Thursday night open WOD please get down her tomorrow.  Kids, family, friends, whoever…all are welcome.  Bring beers, dinner, a yoga mat what ever it takes.  Hope to see a big turnout tomorrow.

A) 3 Min Assaut/row

Every :20 for 3 min

Barbell Good Morning

Handstand Hold

Ring Rows

B) 6 Min EMOM

1st-30 sec Toes to Rings

2nd-30 Sec Hollow Hold

3rd-30 Sec Weighted Plank

C) 10 Min to Work Kipping or Butterfly Techniwue

those with Pulls

10 Min EMOM

1st-5 Weighted Pull-ups

2nd-30-40 sec handstand Hold

D) “Dark Side of the Moon”

8 Rounds

20 Sec Hang Power Clean 115/75 (unbroken)(sub dumbell cleans for fitness)

10 sec Rest

20 Sec Air Squats

10 Sec Rest

20 Sec Shoulder to Overhead 115/75(sub Dumbells for fitness)

10 Sec Rest

Post running total

603, 2018

Wed, March 7th

By |March 6th, 2018|Categories: Random|Tags: |0 Comments

I am excited to announce 3 events coming up on the blog tonight and they will be followed by a 6 more community events announced on Sunday night’s blog.  Mark your calendar’s!

Ladies Night
Thursday March 29th 7PM (if you bring a friend the class is free)
This will be introductory class for the ladies hosted once a month by Coach Leanne.  Please bring a friend, it will be free and you also will not be charged a class against your punch cards.  We will be programming beginner friendly WOD’s each month.  The more the merrier!
Share the Pain
Monday April 2 – Saturday April 7th
This will be a free week of CrossFit for any of your family or friends.  Every class will be open to join except the 5pm.  Please bring in anyone you think would be a good fit for our community.  I will be reminding you of this complementary week throughout the month.
38 Throw-down 
Saturday May 26th, same weekend as regional.
The 38 North Throwdown is back!  This is an in-house throwdown for our athletes.  it will be programmed so that any athlete can compete (much like the open).  It is the same weekend as the West Regional and I will be including one WOD from the regional itself if they are released early.  We will be having a BBQ and some beers directly after Throw Down.  This will be a 3-4 hour event with multiple WODs.
I am excited to get some new events on the calendar and I hope a bunch of you can make it.  See you tomorrow
A) 3 Min Row/Assault
1 min Double Unders
30 Sec Bear Crawl
30 Sec Burpee’s
1 Min Double Unders
1 Min Jog
B) 2 Rounds
30 Sec Sit-ups
30 Sec Hollow Rocks
30 Sec Plank
C) 7 Min Handstand Walk Technique
D) “The Whopper”
4 Rounds
Running Clock
1 Min Alt Dumbell Snatch 50/35
1 Min Box Jump (open hip and step down) 24/20
1 Min Burpee to Stand
1 Min Row for Cal
1 Min Rest
Post each Round Separate