Workout of the Day (WOD)

Monday 12/4/17

We did this last year and we are bringing it back, so let's have a little fun during the holidays for the month of December.  The Christmas Bingo is a challenge for the days between Dec 4 and Dec 25.


You need a partner in crime. All this work is meant to be shared between 2 people.

One partner MAY do all the work if the other person is not in the gym that day. Shared work MUST be completed on the same day.

You may complete one task per day, no more. You cannot make up a “missed” day.

Write the date in the square of the task on the day it’s completed.

You can only do one day a week of the work at home, the rest of the work must be completed in the gym.

There will be announcements about challenges and prizes throughout the month on our FaceBook page and blog.

GRAB A PARTNER, COME UP WITH A TEAM NAME AND GET STARTED Thursday!!!!  Bingo cards will be in the gym.

Below is last years bingo card.  Come in Monday to see 2017's challenges


Another important event we are doing in the gym is the burpee fundraiser for the Treehouse organization which helps children in Foster Care.

You will see these jars underneath the White Board with one for each of our coaches and for every dollar raised that coach will do a burpee. We will collect and keep a running tally for each coach for the entire month of December. Then each coach will do all their burpees at once together at the beginning of the new year. All the money we collect will be donated to Treehouse, this is a local organization that helps kids in foster care. To find out more about their organization you can go to this link:

So have fun, find a teammate for the CrossFit Bingo that starts Monday and donate to watch your coaches do a whole lot of burpees, if a coach raises 1,000 dollars they will do all 1,000 burpees in a row no matter how long it takes.  We will be highlighting coaches all month so you can get to know them a little better and hopefully bring in a few dollars to drop in their jar.  We will also let them program some workouts for you :) muahahahaha

Let's kick off with myself (Ron)
3 Truths & a Lie..........yes three of the following are truths and one is a lie..........which one?
1.  I won a typing competition in high school and I type over 100 words per minute
2. I modeled for Adidas when I lived in Japan
3. I took three years of tap dancing
4. I used to battle break dance.

oh and Go Bills!!!!


Clearly this is a Ron WOD

30 Minute EMOM
1st Minute: 100m run
2nd Minute: Burpees (Mx 8, Rx 10, Rx+ 12, FB 15)
3rd Minute: Wall Balls (20/14, Mx 10 reps, Rx 12 Reps, Rx+ 15 Reps, FB 18 Reps)

Friday 12/1/17

We need to always discuss this because it should be something you’re always thinking about.  No matter how hard you work out, if you are not eating properly then you will never see the results you truly desire.  I’m not saying you won’t see any results but if you want significant weight loss and adjustments to how you look, you won't earn that by only working out.  You need to take your nutrition and eating clean serious.  Remember “Diet and Exercise” go hand in hand.

When transitioning from a typical American diet to a healthy diet, which should never be mistaken for the same thing, I first recommend you transition to eating only quality foods that our bodies are made to eat. This is the tough part for most people because it involves eliminating (or at least drastically reducing) grains, bread, and other refined and processed carbohydrates. Shop the perimeter of the grocery store for lean meats, fruits and vegetables, nuts, and seeds. You’ll often see this referred to as eating “clean” or eating “Paleo.” Eating Paleo technically means you follow the Paleo diet, which eschews legumes, dairy, grains, and salt completely. We don’t recommend you worry about completely eliminating all of those foods at first, but you’ll need to know the terminology. 

I know many of us have kids and you wonder….what about my kids?

Feed them the same quality foods, but don’t worry about regimenting total volume of food for a growing child. Just make sure they eat real food and get some protein, fat, and quality carbs (fruits and vegetables) at every meal. If you think they’ll protest when you serve them grilled chicken and vegetables rather than chicken McNuggets and macaroni and cheese, then we suggest you be a leader and stand your ground on what’s best for your child–not what satiates their desire or temper tantrum at that moment. Sometimes being a leader is tough. I promise, they’ll eventually get hungry enough to eat what you serve. I’ve personally fed an infant grass fed ground beef and strawberries, and all he had to say was “Mmmmm!” Gerber wasn’t around 100 years ago, but humans were, and somehow we survived.


Newer - Intermediate Members - 
15-20 Minutes building up to a heavy 3 rep Front Squat

Intermediate - Advanced Members
Build up to a heavy 3 Rep Overhead Squat

5 Rounds
10 Ring Dips
15 SDHP (Mx 55/35 w/KB, Rx 75/55 w/Barbell)
30 Reverse Lunges with no weight (each leg = 1)
*18 Minute time cap

This is why you can never invite those Boston people to anything.

Thursday 11/30/17

ROM WOD Besties


3 Rounds not for time and take as much time as you want between movements

Strict Shoulder Press 6 Reps @ 70-75+% 1RM
10-12 Lateral Raises with Dumbbells
10-12 Reps Bent Over Lateral Raises with Dumbbells

8 Minute AMRAP
8 Push Press (MX 75/55, Rx 95/65, Rx+ 115/75, FB 135/95)
16 Sit-Ups
8 Deadlift with same barbell

The best movie EVER!!!!! They are even making a movie about the making of this actual movie.....can't wait.