All I need...

PR CHALLENGE Today!!!

ADVANCED

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

FIRE-BREATHER

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Post time and thoughts to comments.

One step closer...

PR Challenge is today!  Sign up NOW!

Be sure to fill out your name on one of our sign up sheets at each location.  Looking forward to your participation!

Register NOW for the 2012 CrossFit Games!  Help our gyms get to regionals by participating in the World's Fittest Competition!

OTG 8 WEEK PR CHALLENGE PRELIMS TODAY!!

Give your best effort!

ADVANCED

"DONNA"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

FIRE-BREATHER

"ELIZABETH"

21-15-9

Squat Cleans 135/95

Ring Dips

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Stick to your guns...

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 26

 Lorraine D

 Leah G

 Jim B

Rich P

ADVANCED

WOD:

"Elizabeth-ADV"

30-20-10

Front squats 95/65lbs

Box Dips

FIRE-BREATHER

WOD:

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 4/18/11)


CA$H OUT:
Coach's Call

Post loads, time and thoughts to comments.

In one ear and....

We will be implementing a CrossFit Benchmark GIRL or HERO WOD every Monday for the foreseeable future.  Be sure to make it in!!  (This will not be the only time they're programmed.) We would like more participation in the comments section from our athletes who aren't posting.  If you haven't started, what better time then now.  Be part of our Community in and out of the gym.

ADVANCED and FIRE-BREATHER
Lift:
Back Squat
3-3-3 @ 3211
(Last completed 3/29/11)


ADVANCED
WOD:
"Elizabeth-ADV"
30-20-10
Front squats 95/65lbs
Box Dips


FIRE-BREATHER
WOD:
"Elizabeth"
21-15-9
Squat Cleans 135/95lbs
Ring Dips
(Last completed 10/25/10)


Post loads, time and thoughts to comments.

Inhale...Smile...Exhale....

Lift:
Back Squat
5-5-5
(Last completed 10/14/10)


WOD:
"Elizabeth"
21-15-9
Squat Cleans 135/95lbs
Ring dips
(Last completed 7/13/10)


Post loads, time and thoughts to comments.

Have you signed up for the Off The Grid Competition yet?!!?  Get on it!! Register here.

 If you're not looking to compete, but still want to participate we're going to need judges.  As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc.  You'll get a free lunch and t-shirt too!!  Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing!  Thank you and hope to see you there as a competitor, judge, or for support!

Freelance whales...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 3/24/10)

CA$H OUT:

Inversions/Skin the Cat/Levers

Post time and thoughts to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the elbow at the bottom of the ring dip and hips and shoulders must travel equal distance.

Soft whisper of excitement...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 12/7/09)

Post time and thoughts to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the elbow at the bottom of the ring dip and hips and shoulders must travel equal distance.

There will be no sessions on Saturday March 27.

When I walk beside her...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

Post time to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip and hips and shoulders must travel equal distance.

(last completed on 6/10/09)

Paste the url below as OPT (James Fitzgerald) - one of CrossFit's ELITE - tackles "Elizabeth"

http://www.youtube.com/watch?v=7Zyyk7mndyk

Haven't seen the sun in weeks....

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

Post time to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip.