Hero Day!!   WOD “Dae Han“ Three rounds for time of: Run 800 meters with a 45 pound barbell (We will be using 45/30# DB’s) 15 foot Rope climb, 3 ascents 135/95# pound Thruster, 12 reps U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special […]






2014 Central East Regional. Roller coaster is a good way to start. The nerves are something that cannot be replicated coming into the Regional. I went in with high expectations but new I had to trust myself, my training, and control my mind. Right off the bat the first two events tested all of this. […]






I know everyone loves this one…….. WOD “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   *30 Min Time […]






Strength 5 Rep Back Squat WOD 50 Walking Lunges 45/25# 50 Wall Balls 20/14# 50 HRPU 100 Lateral Jumps on and over plate used for lunges *the lateral jump is on and over = 1 then on and back = 2.   3-2-1…GO!!






No Hero Day since we are only Open in the AM.  We are CLOSED for all afternoon classes and CLOSED all day Saturday.  You can watch the Central East Regioanls on The CrossFit Games Website. ___________________________________   Strength 5 Rep Shoulder Press WOD 5 Rds 20 KBS 53/35# 20 Goblet Squats 53/35# 3-2-1…GO!!