Every time you are in our gym, you receive direct, personal, interactive coaching from one of the most experienced teams of CrossFit coaches in the East Coast. Our team is led by two Level 2 CrossFit Coaches and a member of the CrossFit Headquarters Seminar Staff. Our staff has more than 30 years combined experience in CrossFit, with coaches who specialize in Olympic Lifting, Gymnastics, Rowing and Nutrition.

Click here to meet the coaches

Friday, April 18th 2014


Warmup/Mob:

• 2x
• Run 200
• 20 PVC pass thru
• 1 min Lat Smash

then…

• 2x
• 1 min keg stretch
• 20 high leg kicks to front/back
• 20 high leg kicks side to side

Thruster Review

Strength: Thruster

• 3, 3, 3, 3, 3 – Find 3RM

WOD Warmup:

• 2x
• 3 thruster – build to weight
• walk 10m with bar overhead
• 20m farmer walk

WOD: 3 RFT

• 5 Thruster (115/85)(or 80% of today’s 3rm)
• 40m walk with barbell overhead
• 40m Farmer Carry (55/35)