A little more explanation on why we went to a password protected blog.  It has nothing to do with the workouts being out there.  there are tons of wods posted everyday.  Ours usually fit in something posted online.  It had more to do with keeping a place just for us to post videos and pictures just for the members of the gym.  It also provides  semi private forum to ask questions and create a dialog between members and coaches in the comment section, talk about the previous wod or how to approach the upcoming workout, etc.

Our Facebook is still public if you want discussions for everyone to see.  If there are any question and or concerns, or issues with the password please feel free to email, text or call me.  Thanks for understanding.


Skill Work: Spend 10 minutes working on a skill (HSPU, Pull-ups, Muscle Ups, etc.)

Strength: 15 Minutes to work up to a heavy front squat double (not necessarily a 2 RM). Go from rack, or if you want to work on your clean and 2 front squats, that is ok as well.


5 Front Squats (50% of double)

10 Lateral Burpees over the bar (burpee parallel to the bar and jump laterally over the bar)

“Things that are outside of your control you just have to let go. Worrying obsessively about an uncontrollable variable is like punching yourself repeatedly in the face for no reason. This is one example of a time that you want to do the opposite of Nike and “just don’t do it.”

If you find yourself in a situation that elicits one or some of those emotions take a step back and ask yourself if it is within your control or outside of your control. If it is outside of your control just goosfrabba and relax. There is nothing you can do about it anyway…………” via a Post from CrossFit New England (2.13.13)

Take 10 minutes (5 to watch, 5 to work on it).  This is  a great tetst to help positioning on our push-up and burpees

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