Welcome

Workout of the Day | Wednesday 2.18.15

Strength & Conditioning WOD

AMRAP in 14 minutes of

7 Overhead Squats, 105#/70#

14 Push ups

21 Sit ups

Workout of the Day | Tuesday 2.17.15

Strength

Deadlift

1RM

 

Stamina

For time

4 rounds of

5 Shuttle Runs (out and back = 1)

10 Deadlifts @ 50% 1RM

30 Double Unders

Workout of the Day | Monday 2.16.15

Strength & Conditioning WOD

4 stations.  45 seconds at each station. 15 seconds between stations.

Strict Shoulder Press, 75#/55#

Pull ups

Sumo Deadlift High Pull, 75#/55#

Air Squat

Score = total reps

Workout of the Day | Saturday 2.14.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 6

Partner WOD (You go / I go)

AMRAP in 6 minutes

6 Hang Power Snatch, 75#/55#

6 Squat Thrusts

Rest 2 minutes

AMRAP in 6 minutes

6 Push ups

6 Thrusters, 75#/55#

Workout of the Day | Friday 2.13.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 5

Partner WOD 

For time

Partner 1 = 11 Push Press, 135#/95#

Partner 2 = Med Ball Cleans,  20#/14# – Max reps

Switch places and repeat for 5 rounds each

Score = time & total Med Ball Cleans

Workout of the Day | Thursday 2.12.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 3

Partner WOD (You go / I go)

AMRAP in 14 minutes of

7 Front Squats, 135#/95#

7 Pull ups

 

Only one person working at a time.

Workout of the Day | Wednesday 2.11.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 3

Partner WOD

For time

Partner 1 = 10 Kettlebell Swings, 55#/35# + 10 Burpees

Partner 2 = Sit ups (max reps)

Switch places and repeat for 5 rounds each.

Score = time & total sit ups

Workout of the Day | Tuesday 2.10.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 2

Partner WOD (You go / I go)

AMRAP in 15 minutes of

50 Box Jumps, 25″/20″

50 Toes to Bar

50 Wallballs, 20# 10′ / 14# 9′

50 Power Cleans, 95#/65#

50 Double Unders

Only one person working at a time.  You may break up the 50 reps any way you’d like but both partners must complete 25 reps (50 total) before moving on to the next exercise.  If you complete a full round go back to Box Jumps and repeat.

Workout of the Day | Monday 2.9.15

Strength & Conditioning WOD

Bring-Someone-You-Love Week | Day 1

Partner WOD

For time

Partner 1 = 50 Push ups

Partner 2 = Overhead bar hold (wide grip), 135#/95#

Switch places and repeat.

Partner 1 = 60 Sit ups

Partner 2 = Plank Hold

Switch places and repeat.

Partner 1 = 70 Squats

Partner 2 = Hang from pull up bar

Switch places and repeat.

If Partner 2 breaks the holding position at any point (i.e. lowers the barbell, breaks plank position, drops from pull up bar) Partner 1 must stop what they are doing until Partner 2 gets back into position.

Workout of the Day | Saturday 2.7.15

Bring-Someone-You-Love Week

Monday February 9 – Saturday February 14

Partner WODs all week!!

To register your loved one please email traceymahaney@aol.com and copy your friend on it (or just have them email me directly) at least 24 hours in advance.  Reservations required.

If your loved one enrolls in Foundations within one week of attending their FREE Teaser Class we will deduct $20 from your next month’s membership dues.

First-time clients only.

Strength & Conditioning WOD

AMRAP in 15 minutes of

15 Push ups

20  Kettlebell Swings, 55#/35#

25 Double Unders

Workout of the Day | Friday 2.6.15

Strength & Conditioning WOD

AMRAP in 12 minutes of

5 Thrusters, 105#/75#

5 Chest-to-bar Pull ups

Workout of the Day | Thursday 2.5.15

Strength

Snatch

3RM

Stamina

For time

3 rounds of

30 Wallballs, 20# 10’/14# 9′

15 Hang Power Cleans, 95#/65#

Workout of the Day | Wednesday 2.4.15

Strength & Conditioning WOD

For time

4 rounds of

10 Forward Lunges (each leg, alternating), 95#/65#

15 Pull ups

20 Double Unders

Workout of the Day | Tuesday 2.3.15

Strength

Front Squat

3RM

Strength & Conditioning WOD

For time

3 rounds of

25 Box Jumps, 25″/20″

20 Push ups

10 Pistol Squats (5 each leg)

Workout of the Day | Monday 2.2.15

Strength & Conditioning WOD

Repeat 2015 transform CrossFit Nutrition Challenge Benchmark 

For time

12 Bar-Touch Burpees (6″ above highest reach)

3 rounds of D.T.*

Finish with 12 Bar-Touch Burpees

*1 round of D.T. = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155#/105#)

Workout of the Day | Sunday 2.1.15

Bring-Someone-You-Love Week

Monday February 9 – Saturday February 14

To register your loved one please email traceymahaney@aol.com and copy your friend on it (or just have them email me directly) at least 24 hours in advance.  Reservations required.

If your loved one enrolls in Foundations within one week of attending their FREE Teaser Class we will deduct $20 from your next month’s membership dues.

First-time clients only.

Workout of the Day | Saturday 1.31.15

Yoga for CrossFitters with Laura Caponi of Honor Yoga

10:15am Saturday 2.7 @ tCF

FREE for current tCF members only.

Sign in through MBO required (“Workshops” tab).  Deadline to sign in:  9pm Thursday 2.5.  Minimum of 10 participants required.

What better way to celebrate the end of a Nutrition Challenge than a Paleo Pot Luck!

6pm Saturday 2.7 @ tCF

All are welcome (spouses too!) even if you did not participate in the Challenge.

(For tCF members… Please respond to evite)

Strength & Conditioning WOD

AMRAP in 15 minutes of

5 Power Snatch, 115#/80#

10 Push ups

15 Air Squats

Workout of the Day | Friday 1.30.15

Strength

Clean

3RM

Stamina

AMRAP in 12 minutes of

5 Handstand Push ups

7 Chest-to-bar Pull ups

9 Hang Squat Cleans, 95#/65#