Family and Friends...

Rest Day

We wish everyone a Happy and Safe Memorial Day Weekend!

See you all on Tuesday!!

Stayin' alive...

Rest Day

We wish everyone a Happy and Safe Memorial Day Weekend!

See you all on Tuesday!!

It's not moving....

"Dead/Pull/Box/Sprint"

7 Rds

For time:

3 Dead Lifts 275/185

5 CTB Pull ups

7 Box Jumps 24"

100 meter sprint

(Last completed 8/26/09)

Post time and thoughts to comments.

Doesn't Count...

"WAR"

3 Rds

20 Burpees

100m Plate Carry 45/25lbs

20 KB Swings 1.5/1 pd

100m Plate Carry 45/25lbs

40 Double Unders

Post time and thoughts to comments.

Filling the Void Famously...

"Nickel & Dime"

15 min/AMRAP

5 Hang Squat Cleans 135/95- Unbroken

5 Push/Split Jerks 135/95 - Unbroken

Row 10 Calories

Post rounds and thoughts to comments.

- You may dump the weight after the HSQCL's -

The team is stronger than the individual...

Matt M gets his 1st Muscle-up!!

Skill:

Skin the Cat

1-1-1-1-1

Work on transition to inversion and ROM in the bottom position

WOD:

"Despair"

4 Rds

10 Snatch 115/85lbs

10 HSPU

Post time and thoughts to comments.

Leggo my ego....

Lift:

Push Press

3-3-3-3-3

(Last completed 3/15/10)

WOD:

"The Hammer"

25 Pull-Ups C2B

then:

5 Rds

10 Ring Dips

10 Pistols (5 each leg)

then:

25 Pull-ups C2B

Post loads, time and thoughts to comments.

Get the medic...

Mark put it all on the line for the last team WOD.

We love and appreciate you and are proud to have you as a Coach/Friend/Teammate!!

Lift:

Heavy Back Squat

5-5-5

(Last completed 5/3/10)

WOD:

"The Gorilla"

12 min/AMRAP

5 SDHP 135/95lbs

10 Wall Balls 20/14lbs

15 Sit Ups

Post loads, rounds and thoughts to comments.

Enjoy the now, to enjoy the future...

Some of our Gentlemen from Off The Grid/OTG

Fran prepares to Jerk

Chris Derrickson finishes a Jerk

Greg prepares to Clean

Patrick finishes his 100m

Chris H nails his K2E

Rest Day

Follow our results on the CrossFit Games site here.

Lollipop...

Some of our Women from Off The Grid/OTG

Megan finishes a SDHP

Amanda at the top of her Jerk

Kim starts her Clean

Ky prepares to Jerk

Jax hits some ring push ups

Sarah finishes a Jerk

Rest Day

Follow our results on the CrossFit Games site here.

We will be closed Today, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

What's gonna work? Teamwork!

All smiles at Off The Grid/OTG

Steve C Post-WOD

Liz S. making the most of her opportunity

Atlee and Mark Pre-Baseline

Rest Day

Best of Luck to all the Competitors this Weekend!

Follow our results on the CrossFit Games site here.

We will be closed on Today, May 21st and Tomorrow May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

The solution is closer than you think....

Congratulations to Geo and Steve on your Muscle Ups!

WOD:

"Nancy"

5Rds

400m Run

15 OHSQ 95/65

(Last completed 7/20/09)

CA$H OUT:

3 Rds

15 GHD Sit Ups

15 Back Extensions

Post time and thoughts to comments.

We will be closed on Tomorrow, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Rich and Beefy...

Sandy and JV are 500m bound.

Sara, Patrick and Patty P crash after 'The Baseline'

SKILL:

Pistols

3-3-3-3-3

Work on technique, depth and if you're technique is sound - weighted.

(Last completed 2/26/10)

WOD:

"Christine"

3Rds

500m Row

12 Deadlifts BW

21 Box Jumps 20"

(Last completed 1/18/10)

Post loads, time and thoughts to comments.

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Work it out...

Pics of our EHT/Williamstown

'Bring a friend/family member' WOD

Steph, Geo and Matt row for cal's

Dan gets great depth in his push-ups

Aurea and Fern box jumping

Pon pulls for cal's

"Trautman"

For time:

15 Power Cleans 155/105lbs

30 Ring Push Ups

12 Power Cleans

24 Ring Push Ups

9 Power Cleans

18 Ring Push Ups

6 Power Cleans

9 Ring Push Ups

(Last completed 1/13/09)

Post time and thoughts to comments.

CA$H OUT:

Max Reps

60 sec Jumping Back Sq 45/35lb Bar

Come check out our FREE YOGA Class in EHT today at 9 and 10:30am!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Can you see them...

Our future looks promising!!!

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 1/15/10)

Come get your YOGA on tomorrow at 9 or 10:30!
This is a Free class!
Come in and check it out!

We will be closed on Friday, May 21st and Saturday, May 22nd

for the CrossFit Regional Qualifiers held in Albany, NY.

Be Still...

A view from the back of the building.

A view from the front of the building.

Joey O seems to resemble the Monchhichi doll.

Rest Day

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Get your stretch on...

Sam and Chris finish up 'The Baseline'

Tania finishes a jerk

Lift:

Press

1-1-1-1-1

(Last completed on 10/26/09 and 3/26/10)

WOD:

"Invincible"

10-1, 1-10

FRSQ 135/95lbs

Pull Ups C2B

Post loads, time and thoughts to comments.

*FREE* Yoga today 5/15 @ 10:45 am

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Get your EDGE on...

Sammy and Laurie come in from an 800m run.

Steph, Steve C, JV and Greg bench.

WOD:
"BY 3's"
15 min AMRAP
3 Clean and Jerks 175/115lb
6 Push Ups
9 Box Jumps 24"

Post time and thoughts to comments.

Mark-9 rds+3+6+2, Nick-7 rds+3+6+6

*FREE* Yoga tomorrow 5/15 @ 10:45 am

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Big Daddy...

For time:

"Thank Nick"
60 Double Unders
15 Sit Ups
5 Burpees
50 Double Unders
15 Sit Ups
10 Burpees
40 Double Unders
15 Sit ups
15 Burpees
30 Double Unders
15 Sit Ups
20 Burpees
20 Double Unders
15 Sit Ups
25 burpees
10 Double Unders
15 Sit Ups
30 Burpees

Post time and thoughts to comments.

Mark - 14:45

Nick - 12:01

*FREE* Yoga this Saturday 5/15 @ 10:45 am

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

It's too doughy...

Matt earns every inch of his FRSQ.

Big group classes make it that much better.

WOD:

"The Baseline"

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Our quarterly "Baseline" WOD is upon us!! Let's hit some PR's!!

(Compare results to 2/12/2010 )

CA$H OUT:
Max Double Unders
3 attempts to hit your max

Max Pull Ups
As many attempts that you can to hit your max

Post time, max and thoughts to comments.

*FREE* Yoga this Saturday 5/15 @ 10:45 am

Saturday Session time in EHT back to 9:30AM!!!

We will be closed on Friday, May 21st and Saturday, May 22nd for the CrossFit Regional Qualifiers held in Albany, NY.

Can you believe this guy?...

Williamstown 'Eva' crew!

EHT 'Eva' crew!

Lift:

"HEAVY Thrusters"

1-1-1-1-1
(last done 7/8/09)

WOD:
"Riot"

800m run
then:

5 rounds
10 push press 95/65lb
10 SDHP 95/65lb
then:

800m run

Post loads, time and thoughts to comments.

NEW PICS (IN PHOTO GALLERY) AND SLIDESHOW ARE UP FROM APRIL!!

Commodore Blue...

Atlee prepares to jerk

WOD
"FGB-ish"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for a total of 3 rounds.
The stations are:

KB's 1.5/1 pood

Bench Press 75/55

Box Jumps 20 in

High Hang Power Cleans 75/55

Knees to Elbows

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score.

Post Totals to Comments.
(last completed 10/9/09)

To go beyond...

Rest Day

Happy Mother's Day!!!

Poppies will make them sleep...

Weighted Pull Ups
1-1-1-1-1

"Team Clean and Jerk your Balls"
10 Rounds
3 Squat Clean and Jerks 155/105lbs
15 Wall Ball 20/14lbs

Partner up! Each person will complete their own round. While your partner completes their round that is your rest (use it wisely)!

Post time to comments.

Down on one knee...

Maria gets a Muscle-Up and a proposal....

WOD:

'Dead/Dip'
500m row
then
21-15-9
Deadlift 225/135lb
Ring dips
500m row

CA$H OUT:

4-100m sprints, rest as needed between each.

Post times, thoughts and proposal answer to comments.

Silver Bullet...

"The Lioness"
10min/AMRAP
1 bar: 95/65lbs

1 Power Clean
2 Front Squats
3 Push Jerks
4 Back Squats

The bar shouldn't touch the ground throughout the round. Be extra careful bringing the weight down from the last jerk to the back squat (controlling it to your back makes it a little dicey).

Post rounds to comments.

Cadidia...

'Geo's in the parking lot'
100m Run
40 Push Ups
100m Run
20 Kettlebell Swings 2/1.5 pood
100m Run
40 Box Jumps 24"
100m Run
20 Toes to Bar
100m Run
100m Walking Lunge
100m Run

Post time to comments.

Paint color...

'North Central w/a Run'
3 Rounds
400m run
12 overhead squats 115/75#
50 double unders

Post time to comments.

Did anyone see the mud?...

Lift:

Back Squat
5-5-5

WOD:
"Uppers II"
7 rounds
10 pull ups
10 sit ups
10 push press 65/45#

Post loads and time to comments.

Congratulations to all of you who competed yesterday in the Tough Mudder and the Broad Street Run! Everyone did great! We are proud of all of you! Now it's back to CrossFitting - let's keep pushing hard and getting ready for the next challenge!

Getting Dirty...

Rest Day

Good Luck to all of you in the Tough Mudder today. I'm sure there will be a lot of good stories!

Have fun and please be careful!!

NEW SESSION TIME FOR SATURDAYS IN EHT!!

Saturdays in EHT - There will no longer be a 9:30 am session - it will be replaced by an 8:00 am session.

Yoga is now scheduled for 9:30 am on Saturdays and a time TBA on Tuesday mornings.

Shoulders on Fire...

'Push and Clean Your Sumo'
50 Push Ups
35 Sumo Deadlift High Pull 95/65
15 Squat Clean 95/65
35 Sumo Deadlift High Pull 95/65
50 Push Ups

Push Ups - full ROM - shoulder below elbow (or chest to deck).
SDHP - bar must reach chin for rep to count with elbows high and outside.
SQCL - full ROM with hips below knee and full extension of the hip at the top.

Post time and thoughts to comments.

NEW SESSION TIME FOR SATURDAYS IN EHT!!

Saturdays in EHT - There will no longer be a 9:30 am session - it will be replaced by an 8:00 am session.

Yoga is now scheduled for 9:30 am on Saturdays and a time TBA on Tuesday mornings.