Friday, May 26th WOD – New Class Time Added @ 4:30pm!

Starting today we are adding a NEW CLASS TIME at 4:30pm on Fridays!!

Workout for Fri., 5/26:

Warm Up!

WOD –

20 min AMRAP

400 m run

20 vups

25 ft oh db walking lunge right arm

25 ft oh db walking lunge left arm

Thursday, May 25th WOD

Workout for Thu., 5/25:

Warm Up!

WOD –

4 rounds

200m run

15 db push press

10 db burpee step ups

200 m run

Rest one min

Wednesday, May 24th WOD

Workout for Wed., 5/24:

Warm Up!

Strength –

3 Rounds

25 ub ring rows

50 tricep extensions

Rest as needed between sets

WOD –

12 min amrap

7 right arm kb clean

10 burpees

7 left arm kb clean

15 wbs

Tuesday, May 23rd WOD

Workout for Tue., 5/23:

Warm Up!

Skill –

Triple Jump

WOD –

“Arbour”

6 RFT

96 ft 3 cone suicide

37 ft burpee broad jump

3 Bar Mus

5 strict deficit HSPUS

NEW BURN BOOTCAMP CLASS – Starts June 5th!

This NEW class will incorporate both a FITNESS & NUTRITION component that is designed to help you burn fat & build muscle!

4-week full-body & high-intensity bootcamp fitness program.

Class will meet M, W, F from 7-8am.

6 weeks of individualized nutrition coaching.

This is NOT A DIET! Learn how to fuel your body for increased energy and performance!

Starts June 5th!

Call or email to learn more or to register.

P: 603.433.6600

Monday, May 22nd WOD

What are you doing on Memorial Day?  Join us for the traditional MURPH WOD!  To RSVP or learn more, click here.

Workout for Mon., 5/22:

Warm Up!

Strength –

One Arm DB Squat (building)

3 x 10

each leg alt.

WOD –

10 min AMRAP

“DB DT”

12 db deads

9 db hang cleans

6 s2oh

Beginner CrossFit Course – Starts June 5th!

“If it doesn’t challenge you, it doesn’t change you!” – Fred Devito

Get stronger!  Get healthier!  Get better!

Learn more or to register, click here.

Space is limited.

Friday, May 19th WOD

Workout for Fri., 5/19:

Warm Up!

WOD –

“Nancy”

5 Rounds for Time

400m Run

15 OHS

Post-WOD Mobility –

2 min wall split hold

2 min puppy dog

:90 half front split

:90 pidgeon

Repeat other leg

Thursday, May 18th WOD

Workout for Thu., 5/18:

Warm Up!

Strength –

Bench Press

5×3 (@70-75%)

WOD – 

3-4 rds NFT

12 pistols

14 strict K2E

40 Banded tricep extensions

-OR-

4 RFT

10 DB Squat Cleans

25 Cal Row

10 DB Squat clean

25 Mtn Climbers (Each Leg)

Wednesday, May 17th WOD

Workout for Wed., 5/17:

Warm Up!

Strength –

Option 1:

1 Hang Snatch +1 OHS building

-OR-

Option 2:

12 min EMOM

Min 1: plank hold :30-:45

Min 2: plank Hold Right: 30-45s

Min 3: plank hold left 30-45s

Min 4: bridge 30-45s

WOD –

150 Dumbbell Snatches for Time