Workout of the Day

Monday 1.21

MONDAYCrossFit Strength: Front Squat3-3-3-3-3 WOD: 3 rounds20 Thrusters 75/5520 Burpees S: 10/10L1: 15/15Rx+: 95/65 SWEATCore: 10m AMRAP20 Barbell Rollouts30 Hollow Rocks Conditioning: 3 Rounds20 Cal Row20 Burpees20 KB Goblet Squat THE PROGRAM1. Strength and WOD 2. CleanEMOM 15m: 3 squat clean

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Closed Sunday For Snow

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Saturday 1.19

The Landoladies had a great Day 1. The morning run/swim on the beach of Key Biscayne is up there with one of the coolest workouts I’ve seen at a comp. CrossFitStrength: Low Bar Back Squat ?vchubdc#%%q5-5-5-5-5 WOD: For TimeRow 1000mTHEN 5 Rounds of15 Push-ups7 Lunges (each leg) holding KB @ chest 53/35 S: 4 Rounds,

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Friday 1.18 : Day 1 In Miami!

Friday 1.18 : Day 1 In Miami!

Sorry if it seems like I am rubbing it in with any of the posts or social media shares this weekend. I swear we didn’t plan this for when the sleet armageddon was coming to Massachusetts. Check out the Lando IG. Facebook has done some odd things to me so not sure if I’ll be

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Thursday 1.17 : Ladies Head Off to Miami

Thursday 1.17 : Ladies Head Off to Miami

Have you ever run a 5k? Maybe Thanksgiving day pre Turkey gluttony. How about ever done a workout involving swimming and a devilish thing called a ski-erg? Or something with double unders, handstand walking, and heavy clean and jerks? Many of you probably said yes to some or all of those. Now how about doing

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Wednesday 1.16 : Girls Head to Florida!

Wednesday 1.16 : Girls Head to Florida!

These 3 ladies are heading down to Miami on Thursday morning. Check in for a great update blog tomorrow for more info about the competition and all the ways you can follow along!   WEDNESDAY CrossFit Strength : Front Squat 3-3-2-2-1-1 WOD : 5 Rounds, 25:00 time cap Row 500m 2 Wall Climbs 12 CTB

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Tuesday 1.15

TUESDAY CrossFit Strength : Split Jerk 5-5-5-5 WOD : 21-15-9 STOH 95/65 Squat Clean S: 75/55, Power Clean L1: 75/55 Rx+: 115/75, All Push Press with No Jerks   Strong Lift: Split jerk 5-5-5-5 Accessory: Push Press 2-2-2-2-2 Conditioning: 21-15-9 STOH 95/65 Squat Clean Cal AB   The Program 1. Strength and WOD Rx+ 2.

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