Strongtown Gym aka CrossFit Strongtown

• Snatch Complex
  • 1 Power Snatch + 1 Hang Power Snatch
  • Work to a Max Complex
• 10 Minute AMRAP
  • 15 Box Jump Overs (24/20″)
  • 10 Calorie Row
  • 5 Power Snatch (95/65 lbs)
    • Rx1 = 75/55 lbs + Step-ups Permitted
    • Rx3 = 115/75 lbs

Heidi showing solid form during her back squats.

Welcome back an extra tan Tammy from vacation!

Also welcome back Willie!

The 6pm class starting their ‘However Possible’.

5/23/16

• Back Squat
  • 3 x 5
  • 3 Sets, 5 Reps – Same Weight
• For Time – Split However Possible (12 Minute Cap)
  • 25 Burpees
  • 50 Thrusters (95/65 lbs)
  • 100 Double Unders
    • Rx1 = 75/55 lbs
    • Rx3 = 115/75 lbs

Jeff, Pauly, & Mikey enjoying a little Regionals coverage during Jerry’s 2k row.

Sunday’s 10am starting their 4 rounds.

Rachel finishing uper her deadlifts while Ang hangs on.

5/21/16

5/22/16

Thank you to everyone who has donated towards this Saturday’s Avapalooza. I received an email from Avalanna’s mother Aileen the other day thanking us for our efforts. They were recently featured by a Boston News Station: Family honors brave little girl who touched lives around the world and I’m glad we can be a part this year’s event.

In honor of Avalanna we will be performing the hero working “Jerry” this Saturday. Jerry is a 1 mile run, followed by a 2k row, and finishing with another 1 mile run. Depending on the size of class we may have to run heats. We do have a fundraising page setup for the gym: CrossFit Strongtown – Avapalooza 2016 for anyone who’s willing to make an online donation and we will have a jar (donation tray of some sort) out for this weekend as well.

Workout of the Day

• Barbell WOD – “Rise & Grind” Day 3 Sampler
  • Clean (full squat)
    • 5 x 1 @ 90% of 1RM Clean
  • Push Jerk
    • 4 x 2 @ 65% of 1RM Clean & Jerk
      • Increase weight 5-10 lbs from last week
  • Core / Complex – Choose one
    • Day 1: 2 sets of 15 Hanging Leg Raises, 10 GHD Sit-ups, 30 Second GHD Superman Hold (plate on back)
    • Day 3: 2 sets of 10 Single Arm DB Row (each arm), 10 DB Push Press

The 9:30 class starting their 3 rounds.

Holly at the top of her climb.

The 6pm class starting their for time, time trials.

Jimmy looking solid on his snatches.

5/19/16

• For Time
  • 200m Run
  • 1 Minute Rest
  • 400m Run
  • 1 Minute Rest
  • 800m Run
• 12-9-6 (For Time)
  • Squat Snatch (95/65 lbs)
  • 2 Rope Climbs
    • Rx1 = 75/55 lbs
    • Rx3 = 115/75 lbs

Funk starting his 3 rounds.

Ryan cheering on Bernie for his burpee box-jumps.

The noon class working through their wall-ball.

Missy showing great depth at bottom of her squat.

5/18/16

• Front Squat
  • 5 x 3 
  • 5 Sets, 3 Reps – Same Weight
• 3 Rounds (12 Minute Cap)
  • 250m Row
  • 20 Wall Ball (20/14 lbs)
  • 10 Burpee Box Jumps (24/20″)

Welcome back Joe & Aisling!

The 9:30 class starting their 20 minutes.

The 4pm class working through their rounds of Cindy.

Kathleen showing a great finish at the top of her pull-ups.

5/17/16

This Saturday CrossFit Strongtown will be participating in Avapalooza 2016. Avapalooza is an annual event inspired by Avalanna Routh, who touched so many people before losing her brave fight against AT/RT, a deadly form of brain cancer. She was diagnosed at 9 months and battled the disease for nearly 6 years.

Avapalooza is hosted by Latitude Sports Club in Methuen, MA and we will be running a satellite event at Strongtown. We’ve registered a Fundraising team for the event and if anyone wants to make a donation or join the team you can do so through the following link: CrossFit Strongtown – Avapalooza.

To mix things up a bit people will have their choice of doing one of the following workouts:

• Jerry
• Run 5k

We will be running a normal class schedule for Saturday (9:00 and 10:00). Depending on how many people want to do ‘Jerry’ we may be running heats of 9 or 10 people every 10 minutes to avoid a bottle neck issue at the rowers.

Workout of the Day

• 20 Minute AMRAP
  • 200m Run
  • # Round of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)
    • On the 1st round you perform a 200m run and 1 round of Cindy, on the 2nd round you perform a 200m run and 2 rounds of Cindy, on the 3rd round you complete a 200m run followed by 3 rounds of Cindy….and so on, for 20 Minutes.
    • Score = Completed Rounds + Partial Rounds / Reps (example: 8, 5+25….is 8 Full Rounds completed, +5 Rounds of Cindy and 25 reps)

Ross looking strong on his press.

The 9:30 working through their Tabata.

Susie showing a solid lockout.

Stacey and the 4pm class during their single arm dumbbell push press.

5/16/16