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Monday – 4/27/15

Workout of the Day

  • Not For time
    • Bench Press: 5 x 5 (same weight)
      • After each set run 400m
GereLu & Sharon

GereLu & Sharon heading out for their 200m run.


Matty showing a solid catch on his power cleans.


Ian going chest to bar for ‘Heavy’ Jackie.


Annette getting her chin over the bar.


Funk finishing up his final handstand push-ups.

Ang 15.9

Angela doing an amazing job this past weekend!

Lu & Sophia

Lu & Sophia working through their deadlifts.





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Friday – 4/24/15

As a Friday bonus this week the T-Shirts from our 2015 Intra Gym Challenge have arrived. I know we originally said that the grand prize was free shirts for the winning team…we’ve changed our mind. Since this was our first year doing this we wanted to do something special. Instead, everyone who signed up for the Open this year gets a free shirt! Consider it a thank you from Mikey and myself. We have a box in the office so feel free to grab one next time you’re in.

Also the 2015 Masters Qualifiers Events have been released. We’re trying to figure out how to set things up and run it but we will be doing these workouts this weekend. We’ll post more to Facebook group when we figure out the schedule.

Workout of the Day

  • Goat / Skill Work – Gymnastics 
    • Pull-ups, Dips, Handstands, Muscle-ups, Toes to Bar, Rope Climbs, Etc…
    • Spend some time working on a skill (or two) you need to improve
  • For Time:
    • 12-10-8-6-4-2
      • Shoulder to Overhead
      • 1 Rope Climb
      • 200m Run
6AM Sit-ups

The 6am class starting their tabata.

Big Mike

Big Mike getting focused for his lift.


MaryBeth showing a solid plank at the top of her push-ups.


Cheryl doing a great job of setting her back.


Jay standing tall at the top of his lift



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Thursday – 4/23/15

This Thursday at 8:00 PM (our time) is the release of the 2015 Masters Qualifiers workouts. This is the next step for the top tier of the Masters athletes that qualified through this year’s CrossFit Open. While I’m sure they’re all very nice people the one we’re most interested in is currently sitting at 83rd (worldwide) in her division, has a great tan, and goes ‘Ang’. In order to show our support of Ang (who’s amazing) we’re going to be treating this weekend like an extended version of the Open. The only difference is that instead of doing 1 workout there will be 4 (unless CrossFit changes something) workouts that need to be completed by Monday evening. We’ll see what the workouts are when they get released but for now we’re planning on splitting them up between Saturday and Sunday. As always, anyone who wants to join us is more then welcome and we’ll post more information tomorrow after they get released.

Workout of the Day

  • Deadlift
    • 3-3-3-3-3
  • Tabata (alternating between movements)
    • Push-ups
    • Sit-ups
      • Score = Total Reps

Carlos enjoying some morning sun and squats.

Strongtown 9:30

The 9:30 men enjoying their 400m run.


Megan doing a great job of keeping her back set through her reps.


A little rain wasn’t going to slow down Tony and Wes.

Trzaski's and Renee

The Trzaski family and Renee choosing the ‘extra spicy’ row over run option.



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Wednesday – 4/22/15

Workout of the Day

  • Back Squat:
    • 3-3-3-3-3
  • 3 Rounds
    • Run 400m
    • 15 Back Squats (95/65 lbs)
    • 30 Double Unders
      • Rx1 = 75/55 lbs
      • Rx3 = 115/95 lbs

Welcome Paul to Strongtown!


Mickey looking strong on her push press.


Lu showing great form on her lockout.


Brian looking focused through his swings.


Renee with a strong photobomb.



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Race Season

With the warm weather and longer days running has officially made its glorious return to the daily workouts. This means that we are also entering race season so I have a couple of quick announcements. First off, if anyone has a race or event they want to share on the blog please let me know. We have a lot of runners at Strongtown and I’m always happy to help organize and share things.

With that being said there are currently a few races on the Strongtown race’dar that I wanted to post:

  • June 6th – Susan G. Komen Race for the Cure (Hartford, CT)
    • Every June, Strongtown joins Patti’s Posse to participate in the Susan G. Komen Race for the cure at Bushnell Park. Patti’s Posse was founded in honor and memory of Kristin’s (aka Momma Raff’s) mother Patti. This is a race that we are incredibly proud to be a part of and support. You can sign-up through the following link: 2015 Race for the Cure and please make sure you select Patti’s Posse as your team.
  • June 6th & 7th Tough Mudder (Mt. Snow, Vermont)
    • There will be a group from Strongtown headed up to do the 2015 New England Tough Mudder in Vermont. Unfortunately we were a bit late in organizing a team for this one but I believe most people are signed up under team Newtown Hope(?). If anyone is interested in this please let me know and I’ll find out more for you.
  • June 12th Flanders Field & Forest 5k (Flander’s Nature Center, Woodbury CT)
    • This is a (very) local 5k trail run / race and I’m excited to say that CrossFit Strongtown will be one of the event sponsors. The race is actually an evening / dusk race with 6pm start so it should be a ton of fun with some festivities afterwards. Flander’s Nature Center – Filed & Forest 5k Run

Workout of the Day

  • Push Press
    • 5 x 3 (5 set – 3 Reps, Same weight)
  • For Time
    • 100 Kettlebell Swings (24/16 kg)
    • At the start of each minute complete 3 burpees
      • Rx1 = 16/12 kg
      • Rx3 = 32/24 kg

Welcome back Lauren!


Welcome back Sabit to Strongtown!

Sissy & Krissy

Sharon & Kristin working on their synchronized pull-ups.

Strongtown 4pm

The 4pm class starting their 20 minutes.

Strongtown 6pm

Rachel, Timmy & Annette working through their box jumps.



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Monday – 4/20/15

Workout of the Day

  • 20 Minute AMRAP
    • 20 Overhead Walking Lunges (45/25 lbs)
    • 15 Box Jumps (24/20″)
    • 10 Pull-ups
Saturday 9AM

Saturday’s 9:00 AM class going out for their first mile run of the year.

Saturday 10am

The 10:00 AM class making their turning down Reservoir Rd.

Ang & Dani

Ang & Dani rowing instead of running.


Rob making easy work of his double unders.





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Saturday – 4/18/15

Wildcard Saturday WOD post.


Workout of the Day

  • For Time
    • Run 1 Mile (Buy-in)
    • 5 Rounds
      • 10 Burpees
      • 15 Sit-ups
      • 30 Double Unders
    • Run 400m (Cash-out)
Carl & Toon

Carl & Toon standing tall at the top of their front squats.

Squatting Funks

Kristen & Jeff starting off a casual Friday with some back squats.


Missy working through her dips.


Stephen looking strong on the rings.




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