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Announcements: April 15th 6pm Nicole’s Send off Party Aprill 22nd 10am Powerlifting Clinic   Strength (10-15 min) Deadlift 3×10 @75%   Conditioning: (sprint) 21-15-9 Sit-ups Box Jumps 24/20 (30/24) Push-ups   Competitors: Class WOD (box jumps 30/24) A. Tabata GHD Sit-ups B. 8 min on ski erg :15 sprint/ :45 Coasting C. 5 rounds not […]

Announcements: April 15th at 6pm; Join us for Coach Nicole’s Farewell Party at Masa Japanese Steakhouse in Manchester. -Remember Black Yoga at 9am on Sundays, followed by open gym 10am-Noon.   Stength:Make up any lifts missed during the week Conditioning: EMOM x8 16/12 (18/14 advanced) cals bike/row/ski Rest 4 mins EMOM x8 9-12 burpee box

GOAT EMOM/Skill Work Day/Mobility   Competitor/Optional lifting: A. 20 mins to build to max Bulgarian split squat B. 10 minutes on bike, maintain greater than 250 watt pace C. Empty barbell 4 sets 5 Deadlifts 5 power cleans 5 sqt cleans 5 Strict press 5 jerks 5 snatch grip DL 5 power Snatch 5 sqt

Strength: 15 minutes to build to 1RM Push Press (record your weight!)   Conditioning: Teams of 2 4 rounds (20 min time cap) 75 Wallballs 30/20 10′ target 75 Toes to Bar 75 Push-ups (Break up the reps between both partners any way you want. Smart sets, do not hit muscle failure. Smooth, consistent pace)

Salvation Army Chocolate Bunny Fundraiser continues this week. The order form is on the front desk. Every two bunnies sold feeds 5 children in need.   Conditioning: EMOM x27 Min 1: 12/10 Cals on rower Min 2: 4 Power Snatches 95/65 Min 3: 6 bar facing burpees   Competitors: A. EMOM x27 Min 1: 15/12

New training cycle begins this week as we prep for the 2018 Opens! For those of you interested in becoming competitive with this sport, there will be additional programming added each day. If you would like more information or explanations on the programming just ask one of the Coaches. We are here to help you

  “Fight Gone Bad” 3 rounds (1 minute at each station) Wallballs 20/14 Sumo Deadlift Highpull 75/55 Box Jump 20″ Push press 75/55 Calories on Rower Rest 1 minute between rounds The goal is to be consistent each minute, aim for the same amount of reps each round. Push yourself! This is a great benchmark

  Conditioning 30 slide board mountain climbers 10 barbell bicep curls (65/45) Continuing along the ladder 40 slide board mtn climbers 20 BB bicep curls 50…/30… 40…/20… 30…/10… (Teams of 2 option will be posted on the white board)   Cast out: 21/15/9 Double Unders KB Swings 53/35

  De-load week continues. Remember to join us tomorrow night at 7pm to watch the newest Crossfit movie “Fittest on Earth”.   AMRAP x27 20 Plate to Overhead 35/25 20 plate overhead sit-ups 20 cals on bike 20 plate push-ups