Work in teams of 2 alternating back and forth between the 3 movements.  Partner A completes a two hundred meter run then partner B follows.  Partner A completes 21 burpees then partner B completes 21 burpees.  Finally partner A completes 12 dead lifts and partner B completes 12 dead lifts, then you repeat for 2 additional rounds (total of 3) In Teams of 2 – A:B Format 3 Rounds for Time of 200M Run 21 Burpees 12 Dead lifts (225/155)Read more

Today we have a moderate length chipper style WOD. Athletes will start with a 1000M row as a buy in, once that is completed move through each movement completing all reps before heading to the next one. Scale toes to bar to knee raises, V-ups or sit-ups, but keep moving! The WOD ends with an all out 400M sprint, give it everything you have left. If its dark out, feel free to run this as (2) 200M runs. Buy In 1000M Row 25 Toes to Bar 25 Box Jumps 25 Thrusters (45/33) 25 Push-ups 25 Sit-ups 400M RunRead more

Complete Daily OAK training today. Conditioning is a couplet of KB swings and wall balls sandwiched between double unders.  Scale appropiately so that you can finish under the 9 minute cap. Strength OAK Strong Conditioning With a 9 minute cap 50 Double Unders 21-15-9 Kettlebell Swings(55/35) Wall Balls (20/14) 50 Double UndersRead more

Complete Your daily OAK training, you’ll either be on day 1 or 2 today. Conditioning is an interval style workout. Starting at the front of the gym, athletes will complete 7 burpees, then take off on a suicide sprint.  We will do this in heats so athletes will be given “full” recocery between efforts.  For today’s result please log your slowest time for the sprint.” Strength Oak Strong Conditioning 5 Intervals of 7 Burpees and 1 Suicide SprintRead more

Hey guys, there has been a buzz around the gym about some Fall events that are coming up.  I just wanted to write a quick blog post to put them all in one place for us…here we go! Nutrition Challenge Ends on 10/28 – please submit your journals, before and afters, results and findings to [email protected] for review.  Winner to be announced! Saturday October 31st – Barbells for Boobs – Annual Fundraiser and Halloween WOD and party at CFT – details here.  https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/save-the-date-barbells-for-boobs/ Sunday November 1st 2015 Waxtober Fest!!!!  Craft beers and Football at the Wax’s!  Come out and celebrate the end of the nutrition challenge http://www.evite.com/event/0018CFI2QPYLDYK5YEPFM3G6QMWZ6M?utm_source=www.facebook.com&utm_medium=sharable_invite&utm_campaign=send_sharable_link Saturday November 7th Ghouls and Gals Team Throwdown – Come see Nate, Jess, Sizzle and Maggie represent CFT in this Halloween inspired local competition https://www.facebook.com/events/431420830398698/Read more