October 2019

Hi Spiders as a reminder to all: Halloween events will include multiple road closures and heavy traffic impacts for the entire day and night. Downtown streets will close to all traffic no later than 4:00 PM and likely earlier. Road closures include: Essex Street at Crombie Street and Barton Square to Union Street, Washington Street […]

Gymnastics Focus WOD Review then warm up all together: 200m jog, 10 leg swings/leg, thumb down lat str, 10 hanging shrugs, 10 hollow rocks, 5 rev lunges/leg SOD In 15 minutes, build to a heavy single weighted strict pull-up AND 10-15 GHD Sit-ups For those who do not have pull-ups yet attempt one at a

Lactate Threshold WOD Review then warm up all together: 2x: 1 indoor loop, 20 jump rope, 3 push-ups to down dog, 4 fwd stepping spider man str/leg, 5 cals on bike SOD In 20 min Complete 5 sets of 8 Bench press And 6/leg Pitcher squats *For those going heavier, you will complete fewer (3-5

Metabolic Conditioning (or 20.4 make-up) WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC snatch high pulls, 10 PVC muscle snatch, 10 PVC OHS, 5 PVC high hip snatch, 5 PVC hang snatch, 5 PVC snatch Pre SOD 5 Min to build to first-round weight SOD EMOM complete

CrossFit Open 20.3 WOD Review and Group Warm-up: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 20 sec HS hold, 10 straight legged deads, 10 reg deads WOD Prep 10 min to build to heaviest BB you will use WOD For time (9 min Cap for registered

Gymnastics Focus WOD Review then warm up all together: 200m jog, 5 long pause air squats, 5 push-up into down dog, 20 sec Spiderman & pigeon, 5 BB inverted rows, 5 cal row WOD 1 & 3: AMRAP 8 10 BB Inverted 10 Air squats 200m Run Rest 3 min WOD 2 & 4: AMRAP

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 20 sec thumb down lat str, 20 sec Spiderman, pigeon & down dog SOD 20min to complete 3-4 sets of: 5-8^ Pendlay rows 5^/leg Weighted forward lunge walks (DB, KB or BB) WOD Every 3min for

Metabolic Conditioning WOD Review then warm up all together: 60 sec row, 10 leg swing/leg, 5 push-up to down dog, 10 wall squats to butt ball, 5 WB SOD In 15 min complete 3-4 sets of: 5-8 Half kneeling SA DB shoulder press (https://www.youtube.com/watch?v=-tqKknpEk5g) 8-10 Single arm DB bent over back row (https://www.youtube.com/watch?v=hYOsRm3H748) WOD 21

Phosphogenic (OR 20.2 Make-up) WOD Review then warm up all together: 60 sec row, 10 pass thru, 10 good mornings, 5 TVWQB, BB front rack str, 10 BB front squats, 10 BB clean high pulls (https://www.youtube.com/watch?v=M4TEOZrDsQk), 10 BB power clean and jerks SOD 25min to complete: 5 x 5^ Front squats AND 5 x 10/arm

Salem CFIS/B&S Members – due to the power outage we will have to cancel the Salem location 5:00 AM and 630 AM CrossFit classes and the Salem 6:00 AM Boot Camp. Options:MHD CF at 6:00 AM Our Salem 9am Boot Camp and 830am CF class will be outdoors if needed (but prob not able to