Monday 9/13/21

This week’s programming at a glance:

Heavy Lifts

  • Back Squat

  • Deadlift

  • Power Clean

High Skill Movements

  • Rope Climb

  • Double Under

  • Ring Dip

  • Turkish Get-up

  • Toes-to-Bar

For Time:

21 Back Squats (bodyweight)

7 Rope Climbs (15-ft.)

15 Back Squats

5 Rope Climbs

9 Back Squats

3 Rope Climbs

Mike Pietragallo
Saturday 9/11/21

For Time With a Partner:

40 Box Jump Overs (30/24”)

200-ft. Handstand Walk

40 Barbell Lunges (185/125#)

20 Muscle-ups

40 Hang Power Cleans (185/125#)

20 Front Squats (185/125#)

40 Synchro Bar-Facing Burpees

- One partner working, one partner resting

Mike Pietragallo
Friday 9/10/21

“GHD Annie”

RX

For Time:

50-40-30-20-10

Double Unders

GHD Sit-ups

Intermediate

For Time:

50-40-30-20-10

Double Unders

25-20-15-10-5

GHD Sit-ups

Beginner

For Time:

50-40-30-20-10

Single Unders

20 AbMat Sit-ups after each set of Single Unders

Mike Pietragallo
Tuesday 9/7/21

Today’s programming also has some heavy Barbell work so don’t Cherry Pick and stay home beacuse “You’re not a Runner.”

This is CrossFit.

WOD

RX

4 rounds for time:

800m Run

*Rest 2:00 min

Intermediate

4 rounds for time:

600m Run

*Rest 2:00 min

Beginner

4 rounds for time:

400m Run

*Rest 2 min

Mike Pietragallo
Monday 9/6/21

In observance of the Labor Day Holiday there will be a 9:00am WOD only today.

There is no CAP on today’s attendance. Disregard reservations today!

This week’s programming at a glance:

Heavy Lifts

  • Strict Press

  • Lunge

  • Hang Power Clean

  • Front Squat

High Skill Movement

  • Ring Dip

  • Double Under

  • GHD Sit-up

  • Handstand Walk

  • Muscle-up

  • Ring L-Sit

  • Ring Push-up

“Nickman”

10 Rounds For Time w/ a Partner:

200m DB Farmer Carry

10 Weighted Pull-ups (35/25#)

20 Alternating DB Power Snatches (55/35#)

*Men use one 55# and one 35# DB

and women use one 35# and one

25# DB for farmer carries.

Mike Pietragallo
Saturday 9/4/21

Part I

2 Rounds For Time:

250/200m Row

- Each partner rows a 250/200m interval (That is your 2 rounds)

- Resting partner performs hang from pull-up bar

2 Rounds For Time:

500/400m Row

- Each partner rows a 500/400m intervals

- Resting partner DB farmer hold (50/35#)

2 Rounds For Time:

750/650m Row

- Each partner rows a 500/400minterval

- Resting partner performs a plank hold

*If the resting partner comes

off the bar, sets the DBs down,

or comes out of the plank, the

rowing partner must rest until

the hold is restarted.

Part II

AMRAP 15:

25 Toes-to-Bar

50 Burpees

75 Wall Balls (20/14#)

*One partner works while the other is resting

Mike Pietragallo
Monday 8/30/21

Today we begin Week Three of the CAP program.

The constant feedback we are getting from all of you has made this transition well worth the effort! Especially after some very limited tummy grumbling on day one. But such is life and we are very pleased that our Box has stayed true to it’s CrossFit roots.

Remember, anyone can follow the crowd but the view is much better in front of the pack.

This week’s programming at a glance:

Heavy Lifts

Push Press

  • Monday 30

Thruster

  • Thursday 02

Hang Power Clean

  • Friday 03

High Skill Movements

Muscle-ups

  • Tuesday 31

Legless Rope Climb

  • Wednesday 01

Double under

  • Friday 03

Toes to Bar

  • Saturday 04

5 Sets For Load:

5 Push Press

Mike Pietragallo
Saturday 8/28/21

For Time With A Partner:

150 KB Swings (53/35#)

1 Mile Run

150 KB Swings

- Run at the same time with your partner.

Mike Pietragallo
Thursday 8/26/21

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB Snatch (50/35#)

50 DB Box Step Overs (50/35#) (24/20”)

40 Alternating Single-Arm DB Snatch

30 Toes-to-Bar

Mike Pietragallo
Monday 8/23/21

3 Rounds For Time:

500/400m Row

400m Run

30 GHD Sit-ups

Scaled options will be made available by your Coach.

This one will push any of you who consider Bobybuilding a sport right out or your comfort zone. So suck it up buttercup.

Mike Pietragallo
Saturday 8/21/21

A. 4 rounds for time:

400m Run -or- 500m Row

100m Farmer’s Carry

B. 5 rounds for time:

50-ft. DB Front Rack Walking Lunge (50/35#)

25 Pull-ups

Mike Pietragallo