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

John Dempsey is our inspiration for the December Member WOD. John grew up in Northeast Philadelphia and rowed competitively in high school and college. In his spare time, John likes to cook, play softball, and Crossfit (of course) He also likes to hang out with family and friends, and has been happily married for over 6 years. At CrossFit, John has been a consistently hard worker, putting in the hours to get better at the high skill movements such as double unders and snatches. His consistency and drive to get better are qualities that are hard to teach, but he is a great role model for both. Congratulations John, this recognition is well deserved! Two-fer wall ball shots are wall ball shots with an extra squat while the ball is in mid-air. You have to be quick and keep your hands up, otherwise you’ll get a ball to the face!...Read more

This WOD, is a benchmark designed by Ben Bergeron, a well known and respected coach, and owner of CrossFit New England.  This workout is designed to test your capacity for the CrossFit Open. The movements can pretty much be guaranteed to be in the Open, including the barbell weights. Cleans and snatches do NOT need to be in a squat – they may be a power or split position. Jerks may be power jerks or split jerks, but must be taken from the ground. If you get to the muscle ups, you are most likely Regional material. Coach P did this recently and got through all of the jerks with about 10 seconds left.  One full round = 300 reps….Good Luck!!! AMRAP in 20 minutes: 50 wall ball shots, 20/14# 50 double unders 40 box jumps, 24/20″ 40 toes to bar 30 burpees 30 chest to bar pull ups 20...Read more