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Friday – Weather Cancellations

Friday’s 12:00 class has been cancelled due to the weather…at this point all evening classes are still on.

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Friday – 2/5/16

Attention 6AM’ers, it’s looking like we’re in for a bit of morning snow. As of now things are on and if for any reason something changes we’ll do our best to give as much notification as possible. As always we’ll try to update the blog…but this can also be a tedious process at times, which is why we’ll also post on our Facebook pages and Telegram. If anyone has been slow getting to on Telegram it’s by far the quickest and easiest way for us to get group message sent out to people. It also gets the upcoming WOD posted earlier then the blog and on weekends as well. Below is a reminder of how to sign up and the invite link to our channel.

  • Step 1 – Goto Telegram.org and click the appropriate link to sign-up (this would most likely be the Android, iPhone, or Windows Phone version depending on your mobile device)
  • Step 2 – Create an account & login, the only information required is your cell-phone number
  • Step 3 – Click the following link to subscribe to our channel: CrossFit Strongtown – Telegram

Workout of the Day

  • Handstand Push-ups
    • 5 sets of either 3 or 5 strict handstand push-ups
      • or
    • Handstand / Handstand Push-up Skill Work
  • Fight Gone Bad Style – 3 Rounds for Max Reps at Each Station in 1 Minute
    • Handstand Push-ups
    • Rest 30″
    • Row (Calories)
    • Rest 30″
    • Russian Kettlebell Swings (24/16 kg)
    • Rest 30″
    • Overhead Squats (75/55 lbs)
    • Rest 30″
Amanda & Colleen

Amanda & Colleen

Shady

Shady

Ang & Tony

Ang & Tony

Jim & Liz

Jim & Liz

2/4/16

2/4/16

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Thursday – 2/4/16

Workout of the Day

  • Power Clean
    • 3-3-2-2-1-1-1
  • For Time (12 Minute Cap)
    • 40 Box Jump Overs (24/20″)
    • 30 Wall Ball (25/16 lbs)
    • 20 Hang Power Cleans (145/100 lbs )
      • Rx1 = 125 / 100 lbs + 20/14 lb Wall Ball
      • Rx3 = 165/ 115 lbs

2/3/16

2/3/16

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Wednesday – 2/3/16

Workout of the Day

  • Back Squat
    • 2-2-2-2-2
  • Tabata – 8 Rounds of 20″ work / 10″ rest at each station
    • Air Squats (rounds 1-8)
    • Push-ups (rounds 9-16)
    • Sit-ups (rounds 17-24)
      • Score = Total Reps
Strongtown 6am

The 6am class working through their 12 minutes.

Kevan & Rob

Welcome Rob to Strongtown!

Linda & Angel

Linda & Angel during their bench.

The Maeve

Happy Birthday Sarah!!!

2/2/16

2/2/16

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Tuesday – 2/2/16

Workout of the Day

  • Bench Press 
    • 5 x 3
    • 5 Sets, 3 Reps – Same Weight
  • 12 Minute AMRAP (compare to 11/25/14)
    • 10 Burpees
    • 25 Double Unders
Paul

Paul looking strong on his way to an impressive Fran PR!

Sev

It’s always great seeing Rich stop by!

Jenn

Jenn getting her chin over the bar.

Strongtown 6pm

The 6pm ladies starting their 21 thrusters.

2/1/16

2/1/16

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Monday – 2/1/16

Workout of the Day

  • Weighted Pull-ups
    • 3-3-3-3-3
  • Fran (12 Minute Cap) (compare to 11/29/14)
    • 21-15-9
      • Thrusters (95/65 lbs)
      • Pull-ups
Raff

Raff showing a great finish / lockout on his deadlift.

Rachel

Rachel with a strong lift.

Tommy

Tommy getting close to the box during his burped box jumps.

Matt

Matt fighting through his lunges.

Saturday 9AM

Sophia and the Saturday 9AM class.

Lu

Lu going opting for the overhead lunge option.

Ian & Scotty

Those Firefighters…

1/29/16

1/29/16

1/30/16

1/30/16

1/31/16

1/31/16

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Friday – 1/29/16

Workout of the Day

  • Deadlift
    • 5-5-5-3-3-3
  • 4 Rounds
    • 8 Deadlifts (185/125 lbs)
    • 12 Sit-ups
    • 36 Double Unders
      • Rx1 = 135/95 lbs
      • Rx3 = 225/155 lbs
Gerry

Gerry

MaryBeth

Congratulations to MaryBeth on making her first ring dips look easy!

Strongtown 4pm

The 4pm class starting their 150 Wall Ball.

Strongtown 5pm

Mikey, Kevan, Brian & Rob representing the 5pm.

1/28/16

1/28/16

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