Saturday, December 20, 2014

19th December 2014 by Mike

Wednesday, December 24th – 6am and 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Regular class schedule on Dec. 27th, 28th, 29th and 30th.

For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps

These are one-arm power snatches, alternating arms.

Twelve Days of CrossFit Great Barrington

18th December 2014 by Mike

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“The Twelve Days of CrossFit Great Barrington”

 

1st Day -  1/2Dozen more burpees

2nd Day - 2 Handfulls of pull-ups = 10 reps

3rd Day – 50 feet of lunges

4th Day – 4 Dozen Jump ropes = 48

5th Day – 5 Handfulls of Kettlebell swings = 25 reps

6th Day -  6 Sumo deadlift highpulls

7th Day –  7 Ring dips

8th Day –  24 Sit-ups

9th Day - 9 Dumbbell thrusters

10th Day – 10 Calories on the rower

11th Day – 11 Overhead squats

12th Day -  12 Handstand push-ups

 

The WOD goes just like the song.  (On the first day of Christmas my true love gave to me one dozen burpees, On the second day of Christmas my true love gave to me 2 Handfulls of pull-ups and One dozen burpees – etc. etc.!!) Start with Day 1 then do Day 2 and Day 1.  Go to Day 3 plus Day 2 plus Day 1 and continue on in this fashion.  The 1 dozen burpees will be repeated 12 times for a total of……….you can do the math.   Please be fueled up for this WOD – you cannot complete this – without fueling the machine (YOUR BODY!) This can also be scaled in many ways if needed!

Thursday, December 18, 2014

17th December 2014 by Mike

W.O.D.

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

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Friday WOD – 12 Days of Christmas is anot her long standing tradition at CFGB – it is a long work out so plan ahead on Friday!! Please be on time.

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Wednesday, December 24th – 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Regular class schedule on Dec. 27th, 28th, 29th and 30th.

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Wednesday, December 31st – 9am only MURPH!!! Ring in the new year the right way!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday, December 17, 2014

16th December 2014 by Mike

W.O.D.

Overhead Squats 3-3-3-3-3

Challenge
Max Rep Wall Balls (1 set)

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Holiday Hours

Wednesday, December 24th – 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Wednesday, December 31st – 9am only MURPH!!! Ring in the new year the right way!

Tuesday, December 16, 2014

15th December 2014 by Mike

 

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New Intro Classes begin Monday, January 5th. Classes will run every Monday & Wednesday at 6pm and Tuesday & Thursday at 10am. Buy a gift certificate for that special friend/loved one and the month of January of intro classes is only $99. A great start in the new year!

W.O.D.

20 Minute a.m.r.a.p.

10 Chest to Bar Pull

20 Back Squats, 95#/65#

30 Double Unders