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Friday – 5/20/16

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
Strongtown 9:30

The 9:30 class starting their 3 rounds.


Holly at the top of her climb.

Strongtown 6pm

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


Jimmy looking solid on his snatches.



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