Monday – 3/2/15

I’m sorry to say that at this point we’re going to be canceling Monday’s 6AM class. All other classes should be on as regularly scheduled.

Also we’ve had a few more people sign-up for the Open / In-Gym Challenge since we first announced teams last week. Going into the next few weeks of the challenge the final team rosters are as follows:

  • C-Mac’s Attack Squad (Captain – Colin)
    • Linda
    • Mikey
    • Jeff Crespo
    • Angela
    • Joe Connolly
    • Carl
    • Brad
    • Stacy
    • Becky
    • Mangia Laura
    • Holly
    • Tammy
    • Raff
    • Stowe
  • Team Tots – Don’t forget to submit your team name
    • Lindsey Yenter
    • Matty
    • Bethany
    • Jordan
    • Annette
    • Scotty
    • Rob G.
    • Liam
    • Carlos
    • Graeme
    • Tim O’Tree
    • Aisling Connolly
    • Tony
    • Renee
  • Stars & Strips (Captain – Dani)
    • David Kirk
    • Dan
    • Jen
    • Kevan
    • Tommy
    • Brian G.
    • Jeff Funk
    • Cortney
    • Lu
    • Pat
    • Justina
    • Kelly
    • Toon
    • Wes
    • Megan
  • BoxThrusters (Captain Babington)
    • Missy
    • Brian M.
    • Lou
    • Sophia
    • Rachie
    • Rachel McG.
    • Bill
    • Courtney
    • Anton
    • Timmy
    • Ink
    • Heidi
    • Laura SB
    • Willie

Please make sure that you submit your score through games.crossfit.com in order to get credit for it. I’ll be updating / finalizing the scoreboard today and hoping to post it tomorrow.

Workout of the Day

  • Push Press:
    • 5-5-5-3-3-3
  • For Time
    • 50 Calorie Row
    • 50 Push-ups
    • 50 Overhead Walking Lunges
    • 50 Double Unders
      • 10 Minute Cap
      • Rx$ = Unbroken Double Unders
Aisling

Aisling – 17 years old and participating in the Open.

Ang

Angela with some very solid toes to bar.

Sophia

Sophia looking strong on her snatch.

Matty

Matty with a very solid 215#

Tony

Tony locking out his power snatch.

Laura

Laura getting set for her jerk.

Liz

Liz with a solid lockout.

Becky

A broken foot wasn’t enough to keep Coach Becky away.

Brad & Stowe

Brad & Stowe during their final minutes of 15.1A

Princess Katelyn

Princess Katelyn

2/27/15

2/27/15

3/1/15

3/1/15

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Friday – 2/27/15

Workout of the Day

  • 30 /15 Tabata – 8 Rounds at each station (30 seconds work / 15 seconds rest)
  • Score = Total Reps 
    • Row (Calories)
      • Rest  1 Minute
    • Push-ups 
      • Rest 1 Minute
    • Russian Kettlebell Swings (24/16 kg)
      • Rest 1 Minute
    • Air Squats
      Sharon

      Sharon getting low in her squat.

      Scotty & Paul

      Scotty & Paul working through their thrusters.

      Colin, Ang & Heidi

      Colin forgot it was pink thermal day.

      Graeme

      Graeme working through his double unders.

      Raff.

      Raff looking solid in the bottom.

      2/26/15

      2/26/15

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Thursday – 2/26/15

And we are officially in the final countdown to the announcement of 15.1! CrossFit is pulling out the big guns for this workout demo and having the 4x Champ Rich Froning go head to head against the 2nd place finisher and phenom Matt Fraser. The announcement is happening at Reebok CrossFit One and being broadcast live over the games.crossfit.com website at 8pm. We’ll be watching the festivities from the gym and anyone is more then welcome to come down and join us.

Remember to get your vote for the ‘Guess the WOD’ pool on the board by the announcement tonight if you haven’t already!

Workout of the Day

  • Back Squats:
    • 3-3-3-3-3
  • For Time:
    • 25 Thrusters (45/33 lbs) / 50 Double Unders
    • 20 Thrusters / 40 Double Unders
    • 15 Thrusters / 30 Double Unders
    • 10 Thrusters / 20 Double Unders
    • 5 Thrusters / 10 Double Unders
      • Rx1 = 25/20/15/10/5 Double Unders
      • Rx2 = Above
      • Rx3 = 75/55 lbs 
Hope and Dave

Dear 6pm – Hope and Dave miss you guys and are slowly adjusting to morning workouts with their new schedules.

Dylan

Dylan showing great form on her turkish get-up.

Chris

Chris working through his waiter lunges.

Strongtown 5pm

The 5pm class and the Maeve, who likes to live life dangerously.

Ryan

Ryan keeping his eye on the kettlebell.

2/25/15

2/25/15

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The Teams Are…

As of now all the teams for our upcoming challenge have been selected. Although the teams have been set it’s not to late to sign-up. Any last minute registrants will be assigned to a team as they register. Please make sure you contact Dan@CrossFitStrongtown.com if you’ve signed up and don’t see your name on a team or if you sign-up late and need to be placed. Remember that Team Names are due by next Monday and if you want to place a bet on the “Guess the WOD Pool” it must be on the whiteboard by the announcement of 15.1 in order for it to count.

Team Colin

  • Linda
  • Mikey
  • Jeff Crespo
  • Angela
  • Joe Connolly
  • Carl
  • Brad
  • Stacy
  • Becky
  • Mangia Laura 
  • Holly
  • Tammy
  • Raff

Team Tots

  • Lindsey
  • Matty M.
  • Beth
  • Jordan
  • Annette
  • Scotty
  • Rob G.
  • Liam
  • Carlos
  • Graeme
  • Tim O’Tree
  • Aisling
  • Tony

Team Dani

  • David Kirk
  • Dan
  • Jen
  • Kevan
  • Tommy
  • Brian Glasser
  • Jeff Funk
  • Cortney Y.
  • Lu
  • Pat
  • Justina
  • Kelly

Team Ian

  • Missy
  • Brian Murray
  • Lou
  • Sophia
  • Rachie
  • Rachel McGovern
  • Bill
  • Courtney S.
  • Anton
  • Timmy
  • Heidi
  • Bernardi

Workout of the Day

  • Turkish Get-ups
    • 15 Minutes to Establish a 1 Rep Max (each arm)
  • 4 Rounds
    • 20 Sit-ups
    • 15 Box Jumps / Step-ups (24/20″)
    • 10 Waiter Lunges – 5 Each Arm (24/16 kg)
Big Mike

Big Mike getting set for his deadlift.

Deadlifts & Deep Thoughts

Suzy Q deadlifts while Gail takes a moment of a deep contemplation.

Paula

Paula standing tall at the top of her lift.

Strongtown 6pm

Annette and the 6pm class working through their EMOM.

Ink

Ink getting vertical with his burpees.

2/24/15

2/24/15

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Intra-Gym Team Challenge Info

As promised the info for our upcoming challenge has been released and you can view it here: 2015 Intra Gym Team Opens*

I know there are a lot of words on that file (sorry) so if anyone has any questions please let me know and I’ll do my best to answer them. With the 1st workout being released this Thursday we’re planning on selecting teams Tuesday night…so if you haven’t signed up yet please try do so soon so we can get you placed now instead of later. This Team competition is going to be a ton of fun and we want as many people to be involved as possible.

With the Teams being drafted tomorrow night we have already selected the 4 Team Captains to lead this year’s challenge. If I could insert a dramatic drumroll into the blog this is where it would go. In no particular order (ok maybe it’s alphabetical) the Team Captains will be…

  • Colin
  • Dani
  • Ian B.
  • Taylor

Good luck and we should be releasing the rest of the team rosters tomorrow!

*Fair warning there may be some spelling errors, awful grammar, and incorrect dates.

Workout of the Day

  • Deadlift: 
    • 3-3-3-3-3
  • Every Minute on the Minute – Alternating
    • Odd Minutes = Deadlifts (No Rx’d Weight)
    • Even = 10 Burpees
Strongtown 6am

The 6am class midway through their ladder.

Matei

Matei showing a nice lockout on his press!

Strongtown 9:30

Kevan & Paul with some classy dismounts.

JD

It’s great seeing JD back in Strongtown!

Renee

Renee is going to be a strong momma!

Strongtown 6pm

The 6pm ladies working through their pull-ups.

2/23/15

2/23/15

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The Bar

DSC_0004

We got through a few more renovations / projects this weekend and I wanted to give a special shout-out thank you to Tommy…aka Tommy Toes-to-Bar. This goes back to a conversation we first had awhile ago regarding trying to expand our rig. It’s been on the wish list for sometime now and one of the reasons it kept getting put off was that in order to square things with the platform  we would need a longer bar then Rogue made.  This is where Tommy stepped up and said he could do it. I was a bit skeptical and wasn’t quite sure what to expect but he absolutely nailed it out of the park. The bar looks beautiful, the attention to detail and quality of craftsmanship is above and beyond anything I had imagined. Thank you again Tommy.

This week is also the start of the 2015 CrossFit Open as well as our Intra-Gym Team Opens and the first of five workouts will be announced this Thursday night! We’ll be posting more information about our in-gym challenge tomorrow. For now the schedule that we’ll be doing the workouts is as follows:

  • Thursday Night 1st Run – Come watch the live announcement Thursday night at 8:00 and literally be one of the 1st few people to do the workout around the world.
  • Friday Open Gym – Either the morning 10:30-12:00 or evening 5:00-5:30 open gym times.
  • Satur-Game Day – Both the 9:00 & 10:00 class will be doing the workout. Although it’s not quite the weather for opening the garage doors and having a bbq we will be celebrating each workout and donuts will probably be involved.
  • Sunday Open Gym – If you missed one of the other days Sunday Open gym hours are also always an option.

Workout of the Day

  • Press:
    • 3-3-3-3-3
  • 9 Minute AMRAP / Ladder
    • 3 Pull-up / 3 Wall-Ball (20/14 lbs)
    • 6 Pull-ups / 6 Wall-Ball
    • 9 Pull-ups / 9 Wall-Ball
    • 12 / 12…15 / 15…18 / 18, Etc…
    • Score = Total Reps
Barry

Barry powering through his cleans.

Aisling

Aisling showing a great setup.

Tim

Welcome back to Connecticut Tim!

Heidi

Also welcome back Heidi!

Dani

Dani making easy work of her lateral bar burpees.

2/20/15

2/20/15

2/21/15

2/21/15

2/22/15

2/22/15

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Friday – 2/20/15

Workout of the Day

  • Power Clean:
    • 2-2-2-2-2
  • 5 Rounds (Compare to 12/4/2011…when Sir Ian had single unders)
    • 5 Power Cleans (185/125)
    • 20 Double Unders
      • Courtesy of CrossFit Football
Patty & Paul

Patty & Paul working through their ring dips.

Willie

Willie getting deep into his squats.

Angela

Angela locking out her ring dips.

Rachie

Rachie mid set.

Srongtown 6pm

The 6pm class working through their 3 rounds.

2/19/15

2/19/15

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