01312016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

(No Measure)

20 Minutes of stretching

Metcon (No Measure)

Take it outside and play

Posted in Workouts

01302016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

PR Saturday
Have fun and lift something heavy
Post to Athlete Performance

(No Measure)

Open Gym

Posted in Workouts

01292016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Metcon – you go – I go
3 Rounds

Partner 1 completes 1 wall walk and then partner 2 completes 1 wall walk – (five rounds)

Partner 1 completes 10 Box Jump Overs and then partner 2 completes 10 Box Jump Overs

Partner 1 completes 15 wall balls and then partner 2 completes 15 wall balls

Partner 1 completes 20 GHD’s and then partner 2 completes 20 GHD’s

Partner 1 completes 25 walking lunges and then partner 2 completes 25 walking lunges

(No Measure)

20 Alternating Rounds with a Partner

250 Meter Row

10 Burpees

Metcon (Time)

3 rounds

(with partner – you go I go)

5 Wall Walks (nose to ground/wall)

10 Box Jump Overs (24/20)

15 Wall Balls (20/14)

20 GHD’s/Sit Ups

25 Overhead Walking Lunges (45/25)

Posted in Workouts

01282016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

12:00 pm – Open Gym
5:30-7:00 pm – Open Gym & Bring a Friend

Grab a friend and go to work

(No Measure)

Rowling + Skill Practice

10 Rounds

Metcon (Time)

Teams of 2:

100 Calorie Assault Bike, 50 Calorie Row

80 Calorie Assault Bike, 40 Calorie Row

60 Calorie Assault Bike, 30 Calorie Row

40 Calorie Assault Bike, 20 Calorie Row

20 Calorie Assault Bike, 10 Calorie Row

Posted in Workouts

01272016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Warm Up
Metcon
100 Sit Ups

(No Measure)

With a continuously running clock set for 10 minutes

5 minutes of skipping

every break complete a skill

(increase the reps each time you break

(1-2-3-4-5…)

5 minutes – stretching

Metcon (Time)

5 Rounds

7 Overhead Squats (135/95)

13 Toes to Bar

Posted in Workouts

01262016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Tuesday Bring A Friend/Open Gym
Do Something fun, PR a lift, PR a workout
What ever you choose try to make this the best hour of your day and if all else fails you can always do this…

(No Measure)

10 Rounds of Rowling

Target 100 Meters

+/- meters – Pick a skill and complete your penalty reps

Metcon (AMRAP – Reps)

14 Minute AMRAP

3 Burpees

3 GHD’s

6 Burpees

6 GHD’s

9 Burpees

9 GHD’s

12 Burpees

12 GHD’s

15 Burpees

15 GHD’s

Continue increasing by each movement by 3 until the 14 minute time cap.

*The Substitute for GHD’s is Abmat Sit-ups.

Posted in Workouts

01252016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

(No Measure)

Partner Warm Up

20 Rounds – Alternating

200 Meter Row

20 Double Unders

Metcon (Time)

With a continuously running clock – 0:00:

100-80-60-40-20

Double Unders

10-8-6-4-2

*Strict Pull Ups

At 12:00

40-30-20-10-5

Burpees

10-8-6-4-2

Thrusters (105/75)

At 24:00

25-20-15-10-5

Wallballs (20/14)

10-8-6-4-2

Strict Handstand Push Ups

*Complete Muscle Up’s if you are able

Posted in Workouts

01242016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Sunday Funday at Home Workout

Warm-up (No Measure)

Stretch for 20 minutes (minimum)

You know you should

If you have enough space to skip try to go for 5 minutes unbroken (each time you stop do a burpee – add an additional burpee overtime you stop)

Metcon (AMRAP – Reps)

8 Minute AMRAP

3 Burpees

3 Sit Ups

6 Burpees

6 Sit Ups

9 Burpees

9 Sit Ups

12 Burpees

12 Sit Ups

Continue adding three reps to each movement until you reach the 8 minute time cap.

Posted in Workouts

01222016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

Follow The Leader (funnel style)
You can not move into the next station until your teammate has moved ahead of you

(No Measure)

5 Minute Row

5 Minute Stretch

Followed movement standards and practice. The workout will begin at the 15 minute mark.

Metcon (Time)

30 Calorie Row

15 Box Jump Overs (24/20)

30 Wall Balls (20/14)

15 Deadlifts (225/125)

30 GHD’s

15 HSPU’s (strict)

30 Back Extension (on the GHD)

100 Double Unders

30 Calorie Assault Bike

Posted in Workouts

01212016

Announcements

THE OPEN HAS ARRIVED!!! Registration starts today. Who is in???

Our Town CrossFit – CrossFit

6:00 AM Class – Open Gym
12:00 PM Class – Open Gym
5:30 – 7:00 PM Class – Bring a Friend/Open Gym

Open Gym Work Out or Do This…

(No Measure)

20 Rounds

Row 250 Meters

10 Wall Balls

Metcon (Time)

42-30-18

GHD Sit Ups

21-15-9

Power Snatch (95/65)

*if you do not feel comfortable with the volume of ghd sit ups complete abmat sit ups.

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''