Dwell in place of non-comformity..

ADVANCED

Lift:

8 Min

Push Press

Build to a Heavy Single quickly

Rest 2 Min

Training:

"Push/Pull/Run"

8 Min/AMRAP

2 Push Press @ 90% 0f 1 RM

7 Ring Rows

100m Sprint

FIRE-BREATHER

Lift:

8 Min

Snatch

Build to a Heavy Single quickly

Rest 2 Min

Training:

"Snatch - 90%"

8 Min/AMRAP

Snatch 90% 0f 1 RM

Supplemental Training:

Focus/Goals Work

Post loads, reps and thoughts to comments.

Belief in yourself is immeasurable..

Schedule Changes

EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

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 48


ADVANCED
"Exploration - ADV"
20 Min AMRAP
10 Ring Rows
10 Push Ups
20 Fwd Lunges (10 each leg)


FIRE-BREATHER
Training
20 min
Find 1 RM Power Clean
Find 1 RM Power Snatch


CA$H OUT:
Coach's Call


Post rounds, loads and thoughts to comments.

Being 'good' isn't always easy...

 Bob K at the top of his KB Swing

 Kelli during Double Unders

 Nikki finishing a KB Swing

Bullet Bob assumes the Post-WOD position

Lift:

Snatch
15 min
Find 1 RM
(Last completed 6/14/10)


WOD:
"Triangle"
5 Rds
30 sec Snatch @ 60% of 1 RM
30 sec Rest


Post 1 RM, load used, totals and thoughts to comments.

Tighten up...

Chris Spealler - Arguably the best CrossFitter and 

pound for pound the most-fit person on the planet.

Lift:

Heavy Snatch

1-1-1-1-1

(Last completed 3/22/10)

WOD:

1K Row Sprint

Find solace in pain and get to that happy place of discomfort.

Post loads, time and thoughts to comments.

Great trailer on the 2010 CrossFit Games - check it out - here!

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen Navy

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

All these changes taking place...

Lift:

Heavy Snatch

1-1-1-1-1

(Last completed 1/14/10)

WOD:

'3 min max'

Box jumps 20"

Knees to elbows

Push ups

(Last completed 12/2/9)

Rest 1 min. between each max effort.

Post loads and max for each exercise and total to comments.

There will be no sessions on Saturday March 27.

Time to show off..

Just a 'few' of the people who don't post!! Get STARTED!!

LIFT:

Heavy Snatch

3-3-3-3-3

WOD:

"Down and Up"

10-1, 1-10

Push Jerk 115/75lbs

Pull Ups

Push Jerk - 10, Pull Up - 1, Push Jerk - 9, Pull Up - 2, etc...

Post time to comments.

(last completed July 25 2009)

What's your dominating thought pattern?

Lift:

Snatch

1-1-1-1-1-1-1

WOD:

'Diane'

21-15-9

Deadlift 225/185#

HSPU

Post loads and time to comments.

(last completed 10/7/09)