The metcon starts with the row and ends with the cleans. You will row 500m as fast as possible, then rest exactly 2 minutes. After those two minutes are up, you’ll do 30 burpees, 10 full cleans, 30 burpees, and 10 full cleans. You will probably do singles or doubles on the cleans and that’s ok. Time domain is around 11-18 minutes depending on strength and speed. Strength Shoulder Press 5, 5, 5 Conditioning For total time: row 500m rest 2 minutes then, 2 rounds: 30 burpees 10 cleans, 155/105#Read more

Over the past 2 and half weeks, I’ve heard some amazing things about changes our members have made to their nutrition.  People feeling great, looking great, doing better in workouts; overall the reactions have been extremely positive.   In some cases I have heard some negative things, mostly about drops in strength and overall energy.  I relate this directly to the ideal that some people have adopted, that ideal is “less is better”.  Just because we are eating healthier doesn’t mean that we should be eating less, or not being satiated.  I see this more with the Paleo people, thinking that, “I must eat less in order to weigh less (lean out)” this is simply not the case, its all about choices.  Eating less has a ton of negative effects on us, like feeling lethargic and being weaker.  Beyond that, starving yourself will only lead to gorging after the challenge...Read more

  Lots to talk about for February guys… First off, next Thursday 2/12 we’ll be bringing in Dave Reeman for body work and active release therapy.  $20 for 20 minutes, please sign up at the bulletin board.  Dave will be here from 4:00-7:45pm. Saturday 2/14 is Valentines day and we’ll be doing a couples friendly partner WOD at our 9 and 10am classes. Come solo if you’d like and we’ll pair you up with someone. Thursday 2/19 is the end of the CrossFit Thermal Nutrition challenge.  Please bring in or submit your materials for review. Friday 2/20 – CrossFit Thermal “Challenge is Over” Happy Hour from 7:30pm til whenever???  Location is TBD, watch the blog for details, it will likely be Guppy’s or GAP in Conshy – vote in comments if you’d like… Thursday 2/26 – 2015 Reebok CrossFit Open starts!!!  Join us after the 6:30pm class for the live 15.1 WOD...Read more

For strength, do 7 sets of the snatch complex and add weight each time. Make sure each set is pretty, with minimal press out. The metcon should be hard and fast. Novices should choose a lighter thruster weight and do a combination of pull ups and ring or parallette dips. Depending on your proficiency, you may do 2:1 or 3:1 ratio. Lastly, our cash out will be banded sprints. Partner up and use a green band around the runner’s waist. Your partner will stand behind you in an athletic stance to resist you running forward. You should aim to get a lot of quick steps per mat. (at least 6 per mat) Switch off and alternate for 5 total untimed rounds. Strength Every 90 seconds for 7 sets: Power snatch + snatch Conditioning For time: 5-4-3-2-1 Thrusters, 135/95# Muscle ups Then 5 banded sprints, 4 matsRead more

Over the last few weeks you may have had a class with Molly or Aileen running the show.  They’ve been doing an awesome job for us and I wanted to let everyone know that we’ve added their bios to our website!  Please take a minute to get to know them better by stopping by the coaches page of our website to read up on them.  https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/our-team/Read more