2102, 2018

Thurs, Feb 22nd

By |February 21st, 2018|Categories: Random|Tags: |0 Comments

The open has arrived 38 North.  There is still time to jump in if you were on the fence.  We have all walks of life on board this year,  From brand new masters athletes (Forrest G 2 months in and 62 years old, Matt E 1 month in and 53) to the most advanced athletes in our community.  We are all the same, just trying to have fun, and get ourselves a bit out of our comfort zone.  As in life, reward only comes with a true risk of failure.  However all anyone needs is one reward in this 5 week period, and you will receive much more then that.  Stoked to hit our goal again of 30+ athletes and counting.  We have two options to get down and get after it for the open.  The Thursday 6pm class will be used for the open WOD an hour after it is announced.  The Saturday 9:30am open box will be used for the Open WOD as well.  Looking forward to another fun year.  We will be concluding this years open with a little field trip to Brewster’s  for the whole box so make sure to mark your calendars for Sat March 24th for a few cold ones and some good company.  See you guys tomorrow.

A) 3 Min Assault/row

Every :20 sec for 3 min

B) Every 1:30 x 10 Sets

1st-5 Close Grip Bench Press (4 sec tempo)

2nd-5 Bent over barbell Row(4 sec tempo)

C) “The A-Team”

8 Rounds

20 Sec ME Reverse Front Rack Lunge 115/75

10 Sec Rest

20 Sec Burpee’s to 6″

10 Sec Rest

20 Sec Kettle Swings

10 Sec Rest


2002, 2018

Wed, Feb 21

By |February 20th, 2018|Categories: Random|Tags: |0 Comments

Still time to sign up for the Open guys.  We are quickly approaching 30 athletes.  Just a reminder that for the next 5 weeks Thurs night 6pm classes will be the open WOD.  Sat 9:30 open box will be for the open WOD as well.  Take a chance, have some fun!  Our team is up and running on the game site.  We will continue with open Movements tomorrow.

A) 3 Min Row/Assault

1 Min Double Under Work

30 Sec Air Squats

3o Sec Push-ups

1 Min Double Under Work

1 Min Jog

B) 12 Min EMOM

1st-5 -4 sec Tempo Standing Dumbell Single Arm Press (Left)

2nd-5-5 -4 sec Tempo Standing Dumbell Single Arm Press (Right)

3rd-40 Sec Medball Sitps

C) “The Cheat Sheet”

16 Min EMOM

30 sec max effort each minute

1st-Row for Cal

2nd-Handstand Push-ups(scale to dumbell press)

3rd-Assault for Cal

4th-Alt Dumbell Power Snatch 50/35

At 16:00 go directly into 2 Min Max Effort Wallball 20/14

Running total for all movements

1902, 2018

Tues, Feb 20th

By |February 19th, 2018|Categories: Random|Tags: |0 Comments

The Open is here….sign up!!!!!!!!!Solid turnout throughout the holiday.  Those overhead squats have come a long way this year.  Caleb doubling 245 tonight, with Rene B right behind him at 235!  Don’t sleep on Sully hitting a 215 double this morning.  We have some more potential open movements coming at you tomorrow.  Going barbell heavy tomorrow.  Have fun!

A) 3 Min Assault/Row

Every :20 for 3 min

Ring Rows

Lateral Box Step Up

Barbell Good Morning

1 Min Jog

B) Every 1:30 x 10 sets

Snatch Pull+Hang Power Snatch+Hang Power Snatch


12 Min EMOM

1st-12 Alt Dumbell Power Snatch

2nd-40 Sec Assault @80%

3rd-40 Sec Sit-ups

C) “The Luge”

11 Min EMOM

6 Full Clean 155/103(“Fitness” 14 Medball Cleans)

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

****At 0:00, 2:30, 5:00, 7:30 complete 35 Double Unders

1802, 2018

Mon, Feb 19th

By |February 18th, 2018|Categories: Random|Tags: |0 Comments

Its the week of the CrossFit Open and i want you all to keep that fitness train rolling so we will be running our full schedule tomorrow for Presidents day.  If you have not signed up yet, please give it a shot.  Anyone and everyone can participate in the Open.  I have seen too many mental and physical breakthroughs to mention over the past 6 years during this 5 week period.  Give it a shot guys!   https://games.crossfit.com/

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Overhead Walking Lunges

Light Dumbell Bulgarian Split Squat

Inch Worms

1 Min Jog

B) Every 2 min x 7 Sets

2 Oerhead Squats

C) “El Presidente”


6 Dumbell Power Clean and Overhead 50/35 (or 45/30 whatever is open)

9 Dumbell Deadlift (only one head of each DB needs to touch) (same weight)

12 Box Jumps (must extend hip on top you can step down or rebound)

3 Min Rest


6 Burpee Box Jumps Over’s (24/20) (stay lined up directly in middle of box when doing burpee)

9 Toes 2 Bar

12 Kettle Swings

1602, 2018

Sat, Feb 17th

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

Fun WOD to coach, some great improvements on the squat and clean by Rene N.  We got one more to close the the week out.  Sign up for that open!

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd- 20-30 sec Hollow Hold

3rd-30 Sec Wallball Sit-ups

C) “John & Kate Plus 8′

8 Min to Complete

1000/850 Meter Row

50 Double Unders

AMRAP Thrusters 95/65

4 Min Rest


800 Meter Run

25 Medball Cleans 20/14

AMRAP Dumbell Power Snatch 50/35

1502, 2018

Fri, Feb 16th

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

One week to the Open, take a chance guys!  You won’t regret it.  No touch n go on cleans must drop and re-grip.  I want you to practice fast drop and regrip for open.  See you tomorrow.

A) 3 Min Assault/Row

3 min


Lateral Box Step Up

Barbell Good Morning

Bear Crawl

1 Min Jog

B) Every 2 Min x 6 Sets

2 Back Squat with 4 sec Tempo and 2 sec Pause (Bar should be on back for around 15 sec a set)


10 Min EMOM

1st-10 Dumbell Step Up’s to 20″ (Right)

2nd-1st-10 Dumbell Step Up’s to 20″ (Left)

C) “The Flash Flood”


9 Gobet Squat

6 Clapping Push-Ups

3 Power Clean 165/113(no Touch N Go) (Fitness Heavier Dumbell)

3 Min Rest


11 Jumping Air Squats

8 Games Style Push-Ups

5 Power Clean 135/93(no touch n go) (Fitness Lighter Dumbell)

3 Min Rest


13 Air Squats

10 Push-Ups

7 Hang Power Clean 115/73 (fitness hang light DB)

1402, 2018

Thurs, Feb 15th

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

We have another gymnastics review session with Ally D tomorrow at 7pm.  Get in there to reveiw Pulls, Muscle Ups, and Handstand Push Ups.  I hope you all enjoyed the V Day today.  We have another open WOD coming at you tomorrow.  If you have not signed up, get on it people!  Do not lose form on the light deadlift tomorrow, keep your chests up!

A) 3 Min Assault/Row

Every:20 sec for 3 min

Inch Worm

Light Dumbell Press


B) Every 2 Min x 7 Sets

20 Sec Overhead Barbell Walk (partners watch clock and count for athlete)

C) “13.2”

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jump Up and Over 24/20

1302, 2018

Wed, Feb 14th

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

Today was without doubt highlighted by the strong crew of women we have in this box.  What insane performances.  Janelle setting the tone at the 9:30am with 24 snatches at 100#.  Then Ally and Rosa coming in tonight to both get through all 30 reps at 100#, and Rosa getting one burpee done after those 30 snatches.  Finally Laura C who came to us not being able to snatch 100# just over two years ago and tonight getting 22 snatch’s at 100#!  A bunch of other great performances but definitely a night filled with strong ladies!  A little over a week to sign up for the open, get on it people!  We are right around 20 athletes and counting.  Lets push it to 40 this year!  Feel free to partner up and make a Pod of equipment you can share so you don’t have long transition times.   We are going to fatigue the shoulder before going into the HSPU in the EMOM, so if you fail on reps go to a Handstand hold instead)

A) 3 Min Row Assault

Every :20 for 3 min

Light Alt Dumbell Snatch 20/10

Bear Crawl

Goblet Squats

 1 Min Jog

B) 10 Min EMOM

1st-6 Tempo Half Kneeing Kettlebell press (3 each arm 3 sec a rep)

2nd- 6-12 Handstand Push-ups (no more then 30 sec work) (scale to handstand hold)

C) “I got 5 on it”

20 Min AMRAP

5/4 Assault Cals

5 Kettlebell Swings

5 Dumbell Front Squats 45/30

5 Chest 2 Bar Pull-ups (scale to kip or ring row)

5/4 Row Cals

*******After completing each round add 5 cals/reps to the next round for each movment.  Ladies add 4 cals to assault/row and 5 to movements.  so it will look like this

5….10…..15…..20…..25 for Men Row/Assault and movements also Women movements

Ladies Assault/row will be


Score will be round completed and extra reps.  So if you completed the round of 15’s and got 18 reps into your front squats your score will be


1202, 2018

Tues, Feb 13th

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

What an amazing energy in there tonight.  Huge efforts across the board in all classes.  Also some great speed under the bar with the complex.  We have had a great new influx of new athletes this month, if you see someone you don’t know please go up and introduce yourself and welcome them.  Open WOD #2 coming at you tomorrow, this is one of the better tests of strength and motor capacity.  If you do not follow the Rx increase on the bar please pick your own increases you can hold true too.  By the second round of snatches it should start getting difficult.  the 3rd found should be tough.  If you get to the 4th I will give you a long, non creepy, extended hug.  Have fun!

A) 3 Min Assault/Row

Every :20 for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

1 Min Jog

B) 6 Min EMOM

1st-40 Sec Right Side Plank (weight if needed)

2nd-40 Sec Left Side Plank (weight if needed)

3rd-40 Sec Plank

C) 6 Min Handstand Walk Technique

D) “12.2/13.1”

17 Min

40 Burpee’s to 6″ (to new standard)

30 Snatch 75/45

(Fitness 40 Alt Dumbell Snatch 30/15)

30 Burpee’s

30 Snatch 135/75

(Fitness 40 Alt Dumbell Snatch 45/30)

20 Burpee’s

30 Snatch 165/100

(Fitness 40 Alt Dumbell Snatch 55/35)

10 Burpee’s

Max Snatch 210/120


Fitness and Barbell Choose the weight increases that suit your needs, wither one should be a great workout.  If fitness gets to the last snatch’s do not do more then 2 min at that level, cut off WOD early and write time on board.

1102, 2018

Mon, Feb 12th

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

The Open is 10 days away, go sign up!  We will be holding an opportunity to hit the open WOD right after the announcement on Thursday nights at 6pm and Sat at 9:30.  Make ups if needed can be at Sunday open box.  There will be no Sat open box throughout the 5 weeks of the open.  Happy B Day Amy S!  This young lady has been with us for the long.  It has been awesome to have Amy year in and year out walk through those doors at the 7pm!  Amy is a renaissance woman.  Amy makes jewelry, travels the world, knows her music and movies and is committed to her fitness.  Amy has a running background but I don’t believe Amy had ever touched a barbell.  This changed quickly.  Amy has continued to vastly improve on her olympic movements.  Amy has competed in the CrossFit open, our in house throwdown’s, and many of our social events.  I love that this young lady continues to stick to this sport and our community.  Happy B Day Amy!     This is one of my favorite open WOD’s tomorrow.  We hit this about 4 months ago but with the open around the corner I wanted to get that blood flowing with 14.4 again!  We will stagger the rows in two heats.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Light Dumbell Bulgarian Split Squat

Ring Rows

1 Min Jog

B) Every 2 Min x 7 Sets

Full Clean+Hang Full Clean+Front Squat


12 Min EMOM

1st-30 Sec ME Medball Cleans

2nd-35 Sec Sit-ups

3rd-40 Sec Assault at 85%

C) “14.4”

14 Min AMRAP

60 Cal Row

50 Toes 2 Bar

40 Wallball’s 20/14

30 Power Clean 135/93 (sub Dumbell Cleans for Fitness)

20 Ring Muscle Ups (scale to 20 strict pull’s or ring rows and 20 ring dips) No bar MU or kip pulls)