Blogs

20 October

10202017

A sneak peek of what goes on at our town crossfit Base Line (Time) 500 M Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon (AMRAP – Reps) 8 Five Minute Rounds Rounds 1,3,5,7 400 Meter Row 25 Pull Ups Rounds 2,4,6,8 400 Meter Row 25 Push Ups 3,400 Reps

05 October

10052017

Open Gym or do this… Warm Up: 500 Meter Row Then: 50 Squats 50 Sit Ups 40 Squats 40 Walking Lunges 30 Squats 30 Push Ups 20 Squats 20 Pull Ups 10 Squats 10 Handstand Push Ups Metcon: Goat Day On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 […]

04 October

10042017

10042017 Warm Up 5 Minutes of skipping Followed By: 25 Squats 25 Sit Ups 25 Push Ups 20 Squats (45/35) 20 Sit Ups 20 Push Ups 15 Squats (95/65) 15 Sit Ups 15 Push Ups 10 Squats (135/85) 10 Sit Ups 10 Push Ups 5 Squats (185/125) 5 Sit Ups 5 Push Ups Squats originate […]

03 October

10032017

TUE OCTOBER 03, 2017 10032017 Open Gym or give one or both of these a try 5 Minutes of skipping followed by: 2 Rounds: 10 Burpees 15 Push Ups 20 Sit Ups 25 Squats 30 Walking Lunges Begin warming up to your starting weight of 60% Metcon (Weight) Every minute, on the minute, for 5 […]

11 August

08112016

Our Town CrossFit – CrossFit Super Fun Thursday PR a lift – Practice a skill – Catch up on a missed workout or you can get your heart rate up and tackle this… Warm-up (No Measure) 500 Meter Row 25 Squats 400 Meter Row 20 Sit Ups 300 Meter Row 15 Push Ups 200 Meter […]

10 August

08102016

Our Town CrossFit – CrossFit Partner WOD Wednesday Warm-up (No Measure) 3 Rounds 200 Meter Jog 200 Meter Jog Backwards Followed by shoulder stretches, mobility and HSPU practice. Metcon (No Measure) 5 Rounds New Round Every 5 Minutes 20 Calorie Row 20 GHD’s/Abmat Sit Ups 10 Def HSPU’s (2×45/45) ______________________ followed by a 200 m […]

08 August

08082016

Our Town CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200 Meter Jog 20 Squats 20 Push Ups 20 Walking Lunges 20 Sit Ups Metcon (Time) 3 Rounds: 500 Meter Row 400 Meter Run 30 AbMat Sit-Ups 20 Pull-Ups

05 August

08052016

Our Town CrossFit – CrossFit Team WOD 100’s No. 2 Warm-up (No Measure) 200 Meter Jog 20 Walking Lunges 200 Meter Jog Backwards 30 Sit Ups 200 Meter Jog Backwards 20 Walking Lunges 200 Meter Jog Metcon (Time) In Teams of 2 (each partner will complete 100 reps of each movement before moving onto the […]

03 August

8032016

Our Town CrossFit – CrossFit Warm-up (No Measure) 200 Meter Jog 20 Walking Lunges 200 Meter Jog Backwards 30 Sit Ups 200 Meter Jog Backwards 20 Walking Lunges 200 Meter Jog Metcon (Time) Partner WOD 200 Pull Ups 200 Handstand push-ups 200 GHD sit-ups 200 Pistols *One partner working at a time *The scale for […]

02 August

08022016

Our Town CrossFit – CrossFit Open Gym Tuesday We’ll Have Fun and Remember to Post Your Numbers to Athlete Performance

29 July

07292016

Our Town CrossFit – CrossFit Warm-up (No Measure) Warm Up 200 meter jog 20 jumping jacks 15 situps 10 burpees 5 pull ups (strict if possible) 10 push ups 15 walking lunges 20 squats 200 meter jog (backwards) Metcon (Time) 5 Rounds 15 Wallballs 12 Deadlifts (185/135) 9 OTB burpees (lateral)

27 July

07272016

Our Town CrossFit – CrossFit Warm-up (No Measure) 15 Minutes – Athlete’s Choice Metcon (No Measure) Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Handstand PU’s Spades = Kettlebell Swings (53/35) Clubs = Burpees Jokers = 1 Lap Cards are flipped over one at a time. […]

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… ''...''