Friday – 013015


Coach Brittani trying out for the Southern Amateur Grid League team the Orlando Outlaws. She made the team and will travel to South Carolina to compete soon!

As heavy as possible:
Snatch + 3 Overhead squats

Workout of the Day
For time:
100 Burpees to a target

EMOM, stop and perform 6 kettlebell swings (70/53)

Post your scores to the Whiteboard.


Thursday – 012915


Teri showing what near perfect mobility in the front squat looks like without lifting shoes.

Nuclear Winter 4 is taking place this weekend at CrossFit Evolution on Saturday.  Frank and Hunter will be competing.  CF Evo always puts on a great competition and I encourage you all to come out at some time on Saturday to check it out!

Warm-up/Injury Prevention
On your own:
5 minute ride on the Assault Bike, then
PVC roll your piriformis/posterior chain for 5 minutes, then

3 rounds not for time:
5 Kettlebell bent over rows using a bench with a 1 second hold at the top (each arm)
5 Kettlebell RDL’s, holding 3 seconds at the bottom
10 Ab compressions with a 1 second hold at the top
5 Wall squats with spotter

Workout of the Day
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135 lbs)

If you can’t do muscle-ups, you will do 14 ring dips per round instead.

Post your scores to the Whiteboard.

Wednesday – 012815


Yashar setting up for a power snatch.

Chest-to-bar Progression
7 sets of 7 reps with 60 seconds of rest.

Workout of the Day
In the spirit of Pioneer Valley CrossFit’s “Mr. Crowley”:
In ten minutes,
Run 1 mile
Max rep deadlifts (225/153) (Rx+ 315/223)
In 8 minutes,
Run 800m
Max rep front squats (155/103) (Rx+ 185/123)
In 6 minutes,
Run 400m
Max rep double-unders.

Score is total reps.

Post your scores to the Whiteboard.


Tuesday – 012715


Guinness relaxing between classes.

Skill EMOM
EMOM for 12 minutes:
Every odd minute, perform AMRAP of strict HPSU.
Every even minute, perform 1 rope climb.

Rx+ on this will be deficit HSPU’s and a no feet rope climb.  Scale to whatever will allow you to do strict HSPU’s unless that is unreasonable.  Then you will grab a bar and do strict press with a moderate to heavy weight.

Workout of the Day
12 minute ladder of:
1 Burpee box jump (24/20)
1 Power snatch (135/93)
2 Burpee box jumps
2 Power snatches. . .

Post your scores to the Whiteboard.


Monday – 012615

YouTube Preview Image

It is that time of year again!

Find your 1 rep max.

Workout of the Day
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your scores to the Whiteboard.