Friday

WOD Max Consecutive BW Back Squats * Mod to .75 or .5 if needed. then 4 Rounds 45 work / 15 transition Push Press @ 1/2…

Thursday

WOD 20 mins to a 1RM Overhead Squat then “JonesCrawl” 3 rounds for time 
10 Deadlifts @ 115% BW 25 Box Jump 24/20 in compare to http://crossfitcapeann.com/2012/05/25/friday-62/…

Wednesday

Fred Lowe was an instructor at the Oly Cert I attended last year. He is 62 and only trains O-lifts and eats Zone Paleo. Not bad…

Tuesday

Congrats to Alex & Vince and Kristi & Mike on their weddings this passed weekend WOD Gymnastic Weakness Volume Training 2-3 Reps on the minute for…

Monday

Can I tickle your feet with my nose? Photo taken on Thursday in New Jersey. WOD “Hells Bells” aka Tabata KB Front Squats. Rest held in…

Friday

How much further can they push this? WOD Weightlifting  Volume Training 2-3  perfect reps on the minute for 12 mins *Again we are starting a 6…

Thursday

Chris Funk….Gymnastic Volume training with 2 back flips on the minute for 12 minutes.  Thinking outside the box! WOD Spend 20 mins working up to a…

Wednesday

We’re starting a new cookies club at the gym. Clean Slate. WOD Gymnastic Volume Training 2-3 Reps on the minute for 12 mins *This is part…

Tuesday

346.13 pounds Kendrick Farris WOD  15 mins to a 5 Rep Max Overhead Squat then 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch @ 50% BW Double Unders x 3…

Monday

Interesting way to look at it…. Courtesy of Gym Jones. WOD Max Time Plank Hold..I believe the record is 8:16 for the guys and over 6:03…

Friday

Rowing Sprints @ Team.  Really pleased with the effort and consistency as lately! WOD Weightlifting  Volume Training 2-3  perfect reps on the minute for 12 mins…

Thursday

Big Bertha in her full Glory. WOD Gymnastic Volume Training 2-3 Reps on the minute for 12 mins *We are starting a 6 week cycle of…