Wednesday 11/7/18

A. Bulgarian Split Squats


B. For time

21 Hang Power Clean (135/95)

21 Bar facing Burpees

100 Double unders

15 HPC

15 Bar facing Burpees

75 Double unders


9 Bar facing Burpees

50 Double unders

Mike Pietragallo
Tuesday 11/6/18

Reminder that we are closed this weekend to host a CrossFit L1 Course.

Election Day

Each class will vote for one of the following WODs

A. 5k Row for time

B. 30 Muscle-ups for time

C. “Karen”

150 Wallballs for time

Mike Pietragallo
Friday 11/2/18


6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Mike Pietragallo
Thursday 11/1/18

Open Gym


Suggested WOD

For time

50 Wallballs (20/14)

50 Pull-ups

35 Wallballs

35 Pull-ups

20 Wallballs

20 Pull-ups

Mike Pietragallo
Wednesday 10/31/18

A. Overhead Squat


B. “Twist & Shout”

14 min AMRAP

1 Power Snatch (135/95)


3 Clean & Jerk

40 Doubleunders

Mike Pietragallo
Tuesday 10/30/18

A. Shoulder Press

1 RM

B. 4 rounds

100m Farmer’s Carry (50/35)

20 Push-ups

10 Ring Dips

20 AbMat Weighted Sit-ups (50/35)

Mike Pietragallo
Monday 10/29/18

In consideration of East End’s Halloween/Trick-or-Treat schedule there will be no 7:30pm WOD on Wednesday.

A. “Grace”

30 Clean & Jerk (135/95)

B. Optional Check-out

Tabata hollow hold

Mike Pietragallo
Friday 10/26/18


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mike Pietragallo
Thursday 10/25/18

Open Gym


Suggested WOD

5 rounds

Max Reps in 1 min of the following:

1 min: Wallballs (20/14)

1 min: Power Clean (115/75)

1 min: AbMat Sit-ups

1 min: Rest

Mike Pietragallo
Tuesday 10/23/18

A. Hang Power Snatch

1 RM

B. 12 min AMRAP

20 alt DB Snatch (50/35)

20 Single arm BD Overhead Walking Lunge

40 Doubleunders

Mike Pietragallo
Monday 10/22/18

A. Thruster

2 RM

B. For time

3 rounds of BBT*

30 cal Row

3 rounds of BBT

30 cal Row

3 rounds of BBT

*BBT = Bergeron Beep Test

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Mike Pietragallo
Sunday 10/21/18

I would like to take moment today to tell you all about a movement that, to the best of my knowledge began in 2006. RED Friday, stands for Remember Everyone Deployed. It’s intent is to remember all of our troops deployed around the globe.

Please wear something Red on Friday.

Mike Pietragallo
Thursday 10/18/18


Open Gym


Suggested WOD

"Tread Water"

For time:

2k row

150 du

10 rounds c2b Cindy

5 C2B Pull-ups

10 Push-ups

15 Air Squats

Mike Pietragallo
Tuesday 10/16/18

A.  Find max weight for the complex:

Deadlift + Hang Clean + Hang Clean & Jerk

B.  3 rounds for quality

Accumulate 20s L-sit 

Accumulate 40s hollow hold

Accumulate 60s plank hold

Mike Pietragallo