Wednesday, July 13, 2011

Posted on: July 13th, 2011 by Vadim 2 Comments


WOD: (Workout Of the Day)
A. 4 sets of:
TGUP x 2-3 reps each hand without setting the KB down, no rest
Sprint 150m, no rest
Man-makers x 6-8 reps each hand, rest as needed

B. 5 rounds for time of:
12 Deadlifts, 225/155#
25 Sit-ups

Steph, kipping pull-ups

Tuesday, July 12, 2011

Posted on: July 12th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Work on your gymnastics "goat"

B. "Jackie"
for time:
1000 meter row
Thruster 45/33 lbs, 50 reps
Pull-ups, 30 reps

Jason and Graig, working the snatches

Monday, July 11, 2011

Posted on: July 10th, 2011 by Vadim


WOD: (Workout Of the Day)
Clean & Jerk 1-1-1-1-1-1-1

Notes: Emphasis is on the proper mechanics of the lift. It's not a "Ground to Overhead Anyhow", so please don't put the Power Cleans and Push Presses on the board. Lower the load and work the mechanics with the triples, top-down progression.

Reading Corner: from Mark Sisson - How Important is Food Variety?

Handstand Push-ups, Derek, Steph, Tim and Mike

Sunday, July 10, 2011

Posted on: July 10th, 2011 by Vadim


We are off to hike the Appalachian trails today! Check some pictures from the trip to the same place last year. We are leaving at 8am from the box and we still have some room in the cars, if someone else wants to join us.

[flickr-gallery mode="photoset" photoset="72157624100473684"]

Saturday, July 9, 2011

Posted on: July 9th, 2011 by Vadim


WOD: (Workout Of the Day)
3 rounds of:
in 5 minutes perform:
Squat Snatch, 7 reps, 95/73#
Burpees, 15 reps
Run 400m
AMRAP Handstand Push-ups
rest 5 min between rounds

your score is the total number of HSPUs

Sunday Hike: We are leaving from the box at 8am. Bring a bottle of water, swimming clothes (if you will swim), and maybe a change of clothes if we decide to stop by for lunch somewhere after the hike.

Yinh, getting a workout while in London at CrossFit Central London!
(send us a picture of you working out elsewhere while on a trip and we'll post it up)

Friday, July 8, 2011

Posted on: July 8th, 2011 by Vadim


WOD: (Workout Of the Day)
A. 4 sets of:
Ring Push-ups x 10-12 reps @ 3222, rest 30 sec
GHD Sit-ups x 10-15 reps, rest 30 sec
L-Sit Holds x 20+ sec, rest 30 sec

B. (courtesy of OPT)
AMRAP in 10 min of:
Box Jumps, 24"

Weekend Schedule: Sunday Open Floor is canceled this week. Sorry for the late notice. We are going hiking!

Rab v Snatch

Thursday, July 7, 2011

Posted on: July 7th, 2011 by Vadim 3 Comments


WOD: (Workout Of the Day)
“A bear named Cindy”
5 rounds for time of:
1 round of the Bear complex, 115/73# (Rx+ 135/95#)
1 round of Cindy

Note: 1 round of the Bear complex
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

1 round of Cindy:
5 Pull ups
10 Push ups
15 Squats

Food for Thought: You Are A Radical, And So Am I: Paleo Reaches The Ominous “Stage 3″

Derek rocking the Pull-overs

Wednesday, July 6, 2011

Posted on: July 6th, 2011 by Vadim


WOD: (Workout Of the Day)
2009 Dirty South Regional Qualifiers: Workout #1:
3 min Max Points Suicide Run
2 min Rest
3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

The Team

Tuesday, July 5, 2011

Posted on: July 5th, 2011 by Vadim


WOD: (Workout Of the Day)
Front Squat 1-1-1-1-1-1-1

Got Snatch?

Monday, July 4, 2011

Posted on: July 4th, 2011 by Vadim


A. Ring Practice: Inverted Hang, German Hang (skin the cat), Levers

B. 3 rounds for time of:
10 x Pull Overs
20 x Kettlebell Swings, 24/16kg
400m Run

Announcement: We are adding two classes per week (Tue and Thu at 8pm) for those interested in training and competing in Kettlebell Sport. It is mandatory to sign up for these classes ahead of time.

Foundations: Our next Foundations program starts next Tuesday and there is only 1 spot left. Enroll your friend! For more information and to sign up go here.

Weekend Fun: We are planning a hiking trip next Sunday to Greenwood Lake, NJ. We've done this trail a few times before. The hike up is about 45 min. It'll take us along beautiful Appalachian Trail to the wild Surprise Lake! If you are interested, send an email to

Happy Fourth of July!