Thursday – 4/2/15

A couple of quick announcements for today. First off sorry about the lack photos of on today’s blog, things will be back to normal tomorrow. In other news this week’s Barbell Club workouts have been updated and posted both in the gym and in it’s new corner of the blog. Also this is technically the 1st week of April and I’m still not sure how Easter is happening but apparently it is. Due to the Holiday being this weekend we’re going to be pushing our Monthly Poker night back a week to next Friday, which would be the 10th.

Workout of the Day

  • Push Press:
    • 3-3-3-3-3
  • 4 Rounds – For Time
    • 15 Wall Ball (20/14 lbs)
    • 5 Box Jump Overs (24/20″)
    • 10 Pull-ups
    • 5 Box Jump Overs (24/20″)
      • Rx 1 = 5 Pull-ups
      • Rx3 = Chest to Bar Pull-ups

Leave a Comment

Wednesday – 4/1/15

Without further adieu Challenge Week 5 results are in: Week 5. The final week’s spirit award is a landslide sweep to Show Me Your Tots! Not only did the entire team have perfect attendance to every workout they also organized their own ‘Toys for Tots’ toy drive. Ahh mazing. If anyone wants to contribute the box should be in the gym for the rest of the week. In addition to winning the final spirit award, we also want to congratulate team Show Me Your Tots on being this year’s challenge winner!  The final results are as follows:

  • 1st Place – Show Me Your Tots (159 points)
  • 2nd Place – BoxThrusters (126 points)
  • 3rd Place- Stars & Stripes (112 points)
  • 4th Place – C-Mac’s Attack Pack (109 points)

Finally, we can’t close out this year’s Open without first giving a very big congratulations to Angela who finished 11th in the Northeast and 83rd Worldwide in her division! Since she finished within the top 200 she has also qualified for the 2015 Masters Qualifier. This is four workouts / events that will be released similar to the Open workouts on Thursday, April 17 (8pm) and must be submitted by the 21st. In order to celebrate Angela moving onto the next round we’re going to treating that weekend, and those events just like we did for the past 5 Open workouts. We’ll be programming them for the weekend and encouraging everyone to come in and do them! We’ll figure out how to set things up once the workouts are released.

Workout of the Day

  • Time Trials
    • 800m Run
    • Rest 2 Minutes
    • 400m Run
    • Rest
    • 1000m Row
    • Rest
    • 500m Row
Strongtown 6am

The 6am class starting their overhead squat / burpee ladder.


Scotty showing solid form in the bottom.

Paula & Dani

Paula & Dani working through their lateral bar burpees.

Strongtown 5pm

The 5pm class cooling down.


Fusco fighting through 185#



Leave a Comment

Tuesday – 3/31/15

With the 8pm deadline for all 15.5 entries being submitted we’ll be posting our final challenge update / standings for tomorrow’s blog. Also I know tomorrow is April 1st so I’m going to give everyone a heads up today while we’re still in March. On April 1st the workout will be running…and it will not be an April Fool’s joke. So if you need your running sneakers, gloves, headgear, etc… please bring it.

Workout of the Day

  • Overhead Squats:
    • 1-1-1-1-1
  • For Time
    • 12-10-8-6-4-2
    • 2-4-6-8-10-12
      • Overhead Squats (95/65 lbs)
      • Lateral Bar Burpees
        • Rx1 = 75/55 lbs
        • Rx3 = 115/75 lbs

Karin showing great form on her kettlebell swings.

Strongtown 5pm

Brian, Jen, & The Maeve working through their swings during the 5pm class.


Shady (sha-dee) looking strong on his pull-ups!


Angel showing a solid lockout at the top of her push-ups.


Eddie getting vertical with the kettlebell.



Leave a Comment

Monday – 3/30/15

This Monday is the last call to complete 15.5 if you haven’t already. All scores must be entered by 8PM in order to get them in before the deadline. For anyone that still needs to have a date with misery  complete the workout we’re giving people the option of doing it at either 7AM or 7PM in addition to the usual Open Gym hours.

Workout of the Day

  • Strict / Weighted Pull-ups
    • 5 x 3
  • 12 Minute AMRAP
    • 6 Push-ups
    • 9 Kettlebell Swings (24/16 kg)
    • 12 Air Squats
      • Rx1 = 16/12 kg
      • Rx3 = 32/24 kg

Best of luck in the rest of your travels Viktoria!

Wes & Megan

Wes & Megan waiting to start 15.5


Who knew that rowing and thrusters were some of Coach Toon’s favorite things.


Jen looking strong through her thrusters.


Joe watching on as his daughter Aisling completes 15.5


Amazing job to Graeme on going sub 10!


Justina working hard through her row.


Last year 14.5 took Jeff almost 27 minutes, this year he did 15.5 in 16:48! Amazing job Jeff! 





Leave a Comment

Friday – 3/26/15

With the 5th and final workout of the 2015 CrossFit Open being a ‘for time’ couplet of a calorie row and thrusters we’re going to be canceling our 5:30 class and reserving it for people trying to do 15.5. If you were going to do the regular 5:30 class you’re still welcome to come and will have your choice of doing the Open workout or you can do the Workout of the Day off to the side.

Workout of the Day

  • Back Squat:
    • 3-3-3-3-3
  • 21-15-9
    • Wall Ball (20/14 lbs)
    • Burpee Box Jumps (24/20″)
Strongtown 6pm

The 6pm class starting their 8 minutes.


VanNess doing a nice job of getting under the bar!


Tim getting some serious extension on pull.


Ang getting tall before she gets small.


Heidi showing a solid setup in the hang position.



Leave a Comment

Thursday – 3/26/15

Workout of the Day

  • Hang Squat Snatch
    • 1-1-1-1-1
  • 8 Minute AMRAP
    • 8 Kettlebell Swings
    • 16 Kettlebell Lunges
    • 12 Sit-ups
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
Sir Ian

Sir Ian and the 9:30 class during their 4 rounds.


Kristin showing textbook form on her press.


Barry has all the answer – even for what to do when the p.o.s. clamps won’t stay on the bar.


It’s great seeing Becky back on two feet and under a barbell.

Rachie & Jordan

Rachie & Jordan working through their farmer walks.



Leave a Comment

Wednesday – 3/25/15

Challenge updates for Week 4 can be found here: Intra Gym Challenge – Week 4 Results

As we enter the final week of the challenge the competition for the spirit award is getting fierce. Between Team BoxThrusters showing up in matching shirts and C-Mac’s Attack Pack throwing down snack packs and paleo cookies…this week was not an easy one.  So…since they both pulled out the big guns for this past week we have another tie for the bonus points! Congratulations to both teams!

We have one final week left ahead of us and since this is the finale this week’s spirit award will be worth double!

Workout of the Day

  • 4 Rounds – Not for Time
    • 1 Press 
    • 2 Farmer Walks (60′ Total)
    • 1 Press
    • 4 Farmer Walks (120′ Total)
    • 1 Press 
    • 6 Farmer Walks (180′ Total)
      • Press = Approximately 90% of 1 RM
      • Framer Walk = No Rx Weight

Cortney opening up at the bottom of her kip.

Big Mike

Big Mike getting solid depth while working around some flexibility issues.

Strongtown 9:30

The 9:30 class starting their chipper.


Tammy looking strong in her front squats.

Ang & Heidi

Ang & Heidi working through their front squats.

Strongtown 7pm

The 7pm class off the row and onto the squats.



Leave a Comment