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Friday – 5/29/15

Workout of the Day

  • Back Squat
    • 5 x 5
    • Same weight, 2 Minutes rest between sets
  • 5 Rounds
    • 9 Push-ups
    • 12 Front Rack Lunges (95/65 lbs)
    • 15 Sit-ups
      • Rx1= 75/55 lbs
      • Rx3 = 115/75 lbs
Dave

Dave getting deep into his split stance.

Stacy

Stacy showing great elbows.

Jenn

Jenn looking strong through her toes to bar.

Tommy

Tommy getting set for his press.

Sophia

Sophia with a strong lockout.

Strongtown 6pm

The 6pm class working through their EMOM.

5/28/15

5/28/15

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Thursday – 5/28/15

Workout of the Day

  • Split Press
    • 3-3-3-3-3
  • Every Minute on the Minute – 10 Minutes
    • Odd = Max Calorie Row
    • Even = 10 Toes to Bar
Strongtown 9:30

The 9:30 class starting their first 5 minutes.

Jimmy & Adam

Jimmy & Adam getting deep in their ring dips.

Lou

Lou looking strong through his deadlifts.

Strongtown Noon

The noon class working through their AMRAPs

Dips.

Dips on dips on dips on dips on dips.

5/27/15

5/27/15

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Wednesday – 5/27/15

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We’re a little less then 2 weeks away from the 2015 Race for the Cure at Bushnell Park in Hartford, CT.  The race (or walk…no judgement) is Saturday, June 6th and this will be our 4th year participating in the event. This is a race that means a lot to us as a gym and sadly hits very close to home for to much of our community. Today’s photo is a throwback to our crew, aka Patti’s Posse, proudly representing at the 2013 Susan G. Komen Race and we’re posting this with the hopes of inspiring a few more of the Posse to sign-up for 2015. Anyone looking to participate can sign-up through the above link, please make sure that you select Patti’s Posse as your team.

Workout of the Day

  • 5 Minute AMRAP x 3
    • 5 Ring Dips
    • 10 Bodyweight Deadlifts
    • 15 Box Jump Overs (24/20″)
      • 3 Minutes Rest between AMRAPs
      • 3 Separate Scores
Bernie

One more throwback – Bernie and New York Nightmares at the 2013 Race

Strongtown 4pm

The 4pm class working through their wall-ball / double-under couplet.

Wes

Wes getting deep into his overhead squat.

Aisling

Aisling looking strong in the bottom.

Chef

Jeff doing a great job of keeping his chest up.

5/26/15

5/26/15

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Tuesday – 5/26/15

Workout of the Day

  • Overhead Squats
    • 3-3-3-3-3
  • 25-20-15-10-5 (12 Minute Cap)
    • Wall Ball (20/14 lbs)
    • Double Unders x 2 (50-40-30-20-10)
      • Rx / Double Under Options
        • Rx3 = Above
        • Rx2 = 25-20-15-10-5 Double Unders
        • Rx1 = 10 Double Unders per round
Bernie & GereLu

Bernie & GereLu finishing up their ‘Dirty 30′

Karin & Alyssa

Karin & Alyssa working through their jumping pull-ups.

Joe K2E

Joe doing a great job of getting his knees to his elbows.

Saturday 9AM

Jordan with a strong start to Saturday’s 7 rounds.

Saturday Front Squats

Rachie and Saturday’s 9AM front squat party.

9:30 Glen

Memorial Day’s 9:30 class starting ‘Glen’

Becky

Becky driving herself under the bar.

9:30 Rope Climbs

Mikey, Chef and the 9:30 working through their rope climbs.

Rachel

Rachel working through her final burpees.

McDonnell's

The McDonnell’s opting for ‘Rowing Glen’

Raff

Raff and Angel finishing up their mile run.

Barry

Barry at the top of his climb.

Liz

Liz making easy work of the final 100 reps.

5/22/15

5/22/15

5/23/15

5/23/15

5/24/15

5/24/15

5/25/15

5/25/15

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Friday – 5/22/15

We have a few announcements for the regional and holiday weekend. First off we are running a regular class schedule. The Regional events start Friday morning and it’s looking like we’ll be heading up after Saturday’s classes to watch what’s left of the day’s events.  If anyone wants to caravan up to Hartford they should meet us at the gym by 11:15. Sunday is the big finale and if we don’t make it up to Hartford we’ll be watching the events at the gym through games.crossfit.com.

Monday is Memorial day and we’ll be running a few classes for Glen…bring your high socks.

  • 7:00AM – This is uncoached class, anyone looking to attend must notify us in advance
  • 9:00AM – Regular Class
  • 10:30AM – Regular Class

Workout of the Day

  • Gymnastics Goat Day
    • Ring Work, Handstands, Dips, Pull-ups, Muscle-ups, Etc…. skill work
  • Dirty Thirty (Compare to 3/14/12) (20 Minute Cap)
    • 30 Box Jumps (24/20″)
    • 30 Jumping Pull-ups
    • 30 Kettlebell Swings (24/16 kg)
    • 30 Walking Lunges
    • 30 Knees to Elbows
    • 30 Push Press (45/33 lbs)
    • 30 Back Extensions / Supermans
    • 30 Wall Ball (20/14 lbs)
    • 30 Burpees
    • 30 Double Unders
Josh

Welcome Josh to Strongtown!

Aaron & Pat

Aaron & Pat looking strong during their strict pull-ups.

Tammy & Stephen

Tammy & Stephen starting their rowing / running couplet.

Strongtown 4pm

The 4pm class working through their burpees.

5/21/15

5/21/15

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Thursday – 5/21/15

Workout of the Day

  • 2 Rounds (For Time)
    • 500m Row
    • 400m Run
  • Fight Gone Bad Style – 3 Rounds for Max Reps at Each Station in 1 Minute
    • Strict Pull-ups
    • Weighted Step-ups (24/16 kg) (20/16″ Box)
    • Burpees
    • Rest
      • Score = Total Reps
Kevan

Kevan with a strong dip / drive while warming up his jerk.

Strongtown 9:30

The 9:30 waiting to start their 400m buy-in.

Scotty

Scotty locking out 245!

Lu

Happy (belated) birthday to Lu!

Annette

Annette working through her box jumps.

Strongtown 6pm

The 6pm class working through their 10 minutes.

5/20/15

5/20/15

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Wednesday – 5/20/15

Save the date – July 11th is the 4th Annual TCSC Lift For a Purpose Weightlifting Meet and I’m proud to say that we will be hosting this event again! We’ll be posting more information as it  gets posted but this is a fundraising non-sanctioned weightlifting meet where lifters will have 3 attempts to set a max snatch and max clean & jerk. All the proceeds are going to Steve’s Club and last year this was an absolutely great time.

This week’s Barbell Club workouts have been posted / updated.

Workout of the Day

  • Clean & Jerk
    • 1-1-1-1-1
  • 10 Minute AMRAP
    • 400m Run Buy-in
      • 5 Clean & Jerk
      • 5 High Box Jumps (30/24″)
      • 10 Air Squats
        • Rx1 = 115/75 lbs
        • Rx3 = 155/105 lbs
Joe

Joe showing a solid lockout with the kettlebell.

Strongtown 9:30

Brian, Paul & Kristen working through their double unders.

MB

MaryBeth looking strong!

Meghan

Glad to see a sprained ankle isn’t enough to keep Meghan away!

5/19/15

5/19/15

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