Archives

Crush Your Weaknesses Additional programming offered to improve your weightlifting, endurance, or gymnastics. This programming will be in addition to regularly scheduled CrossFit classes. [...]

September was a non-stop month with a ton going on. The nutrition challenge, Ava Will Win blood drive, Red Sox game, Spike ball, test workouts, PR’s for everyone, and the mini-challenges. [...]

CrossFit Sane – CrossFit Weightlifting Hang Clean (2,2,2) Strength Weighted Sit-Ups (15,15,15) Weighted Step-ups (10,10,10) Prone Leg Raises (10,10,10)

CrossFit Sane – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds 1 min Active Release Push-ups 1 min Push Press 50% 1 min Row Cals 1 min Rest Cooldown ROMWOD

CrossFit Sane – CrossFit Metcon Metcon (Time) 1 RFT: 12 Hang Power Snatches 95/65 80 Double Unders 8 Back Squats 165/110 40 Double Unders 8 Hang PS 40 Double Unders 12 Back Squats 80 Double [...]

CrossFit Sane – CrossFit Gymnastics Frog Stands Metcon Metcon (AMRAP – Reps) Tabata 8min Handstand Push-Ups Toes to Bar Score = Lowest Reps Cooldown ROMWOD

CrossFit Sane – CrossFit Metcon Metcon (Time) 10 RFT: 100m Run 6 Pull-ups 5 Sumo Deadlift 185/125 Rx+: 3 Muscle-Ups Sumo Deadlifts 225/155 Scaled: 9 Ring Rows Sumo Deadlifts 155/105

CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Push-ups 10 Sit-ups 15 Air Squats Partner A completes 1 round while Partner B holds a plank. Switch after [...]

The Pendlay seminar was another great way to spend the weekend. We’ve been fortunate to host Donny Shankle and now Glenn Pendlay. We continue to grow our melting pot of knowledge through [...]

CrossFit Sane – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups