Strength: Turkish Get Up 3 sets of 2 each arm warm up 3 sets 1 Get creative. If you can hold it you can Get-up-it. basket balls/ soccer balls/ cats/ potted plants / laundry baskets / medical text books / medium sized dogs / Lobster pots filled with water / small children / Lulu-lemon bags…
Strength: Tabata x 2 ( 8 min total) 16 rounds of 20 seconds work followed by 10 seconds rest Sit ups Russian twists Bicycle kicks plank Metcon: “Fresh Paint” AMRAP 12 15 air squats 20 Mountain Climbers 25 Jumping jacks 2 wall climbs ( probably take your shoes off if your in the living room)
A note from Mark The State of Massachusetts has implemented a ban on all gatherings of 25 or more people. As a result CrossFit Together and Personalized Fitness are being FORCED to shut down effective immediately. We are asking all of our members for their patience and support. In our efforts not to go out…
CrossFit Together will have its regularly scheduled 5:30 am class: however, the whole gym will close at 4PM. Personalized Fitness and CrossFit Together is following the Governor’s guidance here. We hope to have the box open ASAP and will keep everyone informed of any new information as it is available. “No Touchy” 10 RFT 35…
“”Dork” Florian Modified With a partner split AMRAP 20 33 cal row 15 DL (225/155) 12 T2B Rest 5 AMRAP 5 Max Lateral Burpees 10:15AM Das booty-camp with Coach Nat. This is open to all levels but be prepared to hustle and PAY ATTENTION. Class moves fast. Also…may want to bring a pair of running…
Strength: 15 min Tempo Front Squats 5 x 4 3’s down; 3 ‘s in hole; explode up Metcon: ‘Freaky Friday” AMRAP 10 10 push ups 15 sit ups 10 Air squats 2 Heavy Cleans
Oly 1: 15 min to find heavy clean Oly 2: 20 min Wave 1 Wave 3 3 @ 70% 3@80% 2@75% 2@85% 1@80% 1@90% Wave 2 Wave 4 3@75% 2@95% 2@80% 1@100% 1%85% 1@100+%
Skill: 5-10 min Dubs Then 2 min max Metcon: Cap 25 min “Dork HQ” 6 RFT 60 Dubs/120 singles 30 KBS (53.35) 15 burpees
Accessory: 20 min Sots Press 4 x 6 (form over weight) Weighted PVC O.H walk 4 x Room KB Windmills 4 x 8 Hollow Rocks 4 x 25 (good form) Strength: Over Head Squats 5-5-5-3-3-3 Building Optional Post Class: 4RFT 12/9 cal AB 12 hang DB snatch (Mod) 12 Goblet squats
Strength: 8 min Tabata x 2 -sit ups -Russian twists -Stir the Pot -Super Mans Metcon: “Donkey Kong” 21-15-9 Burpees KBS (mod ) Box Jumps