Thursday, January 26, 2012 at 3:22PM If you could pick a crazy, fun, exciting, special, off limits, surprising, etc. location for a WOD.....where would it be? Really think about it, maybe we'll make it happen.
Fun, Info, Inspiration, Video Thursday, January 26, 2012 at 3:15PM Warm up - 3/10 PVC pass throughs, PVC OH squats, alternating toe touches, torso twists, spiderman stretch
MWOD - hip & ankle mobility
WOD - AMRAP 20
WOD's Wednesday, January 25, 2012 at 10:28AM Pre warm up - Roll
Warm up - 3/10 - jump squats, push ups, split jumps, abmat sit ups
Skill - squat, We really spent some time today talking about what squat is and isn't, where it comes into play during other exercises and how we build off of it. We went over the importance of the squat and made little tweaks to everyones form. Everyone had something different going on since every body is different. So we had some individual coaching as well.
WOD - 4 rounds for time
WOD's Tuesday, January 24, 2012 at 8:25PM "Today I will do what others won't, so that tomorrow I can accomplish what others can't"
-Jerry Rice
Inspiration, Quotes Tuesday, January 24, 2012 at 4:35PM Today...we "Fran"
Roll
Warm up - 3 ea Sampson stretch, then 3/10 push ups, sit ups, toe touches, twists, arm circles
WOD - 21-15-9
Cool down - catch your breath and allow your HR to fall under 200...then you can go
WOD's Monday, January 23, 2012 at 3:00PM Hello again 603,
The Games Regionals dates have been announced. The North East Regionals will be May 25-27. I know quite a few people are interested in going this year. I'll put a sheet up at the box and anyone who wants to go can sign up. This will make it easier to communicate and plan moving forward. As far as transportation, lodging, etc.
Info Monday, January 23, 2012 at 1:02PM Hello 603,
I hope everyone enjoyed their weekend, as well as the games yesterday if you are a fan. Congratulations to our New England Patriots who are AFC Champions an headed back to the Super Bowl!!
We are still working on the website and hope to be changing some stuff out live by the end of the week.
Our first round of shirts were a huge hit so we will be placing a second order! I was not going to run another batch until spring but, hey it's what you all want so we are getting more in shortly.
Welcome back after a nice weekend, here's todays breakdown.
Warm up - Roll, squat, side lunge, PVC pass through, drop back, scorpion stretch 2/10, lacrosse ball
WOD - 5 rounds for time
Cool down - 603 SI
WOD's Friday, January 20, 2012 at 11:15AM Warm up/ MWOD - Shoulder work with lacrosse ball, PVC, distraction bands, tennis balls, foam rollers, barbells...pretty much whatever it takes to get in there and break up that junk!
Goal Work
WOD 21-15-9
WOD's Friday, January 20, 2012 at 11:09AM Good Morning CrossFitters,
I hope everyone is having a wonderful Friday morning! So far today we are having a blast at the box. Just a little notice, the Zip Up hoodies are all gone. They went in less than a day so....we've decided to order more. If you would like one please let me know and I will make sure you get one. Pullover Hoodies will be in this afternoon and T shirts both men's and women's are still availible yet there isn't a whole lot left. I will wait until after the weekend and if anyone has a request for another T or sweatshirt again let me know and I'll order them on Monday. Thanks everyone who is supporting us by rocking the shirts! You guys and girls are the best group ever!
"Stay Strong"
Info