2-24-14 The Open, March schedule changes and so much more!!

Happy Birthday Holly Corbridge

1 min work – 1 min rest – 3 rounds Push-up, Russina Kettle Bell Swing (70#/53#), Row for Cal

ENDURANCE WOD’s It’s time to prep for Run Season – here is a great place to start if you are running an y races this year. If you need to know how to program this stuff into your week talk to Paul. Quite simply it works! CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

In less than 4 days the 2014 CrossFit games open will begin!!  We would invite anyone and everyone that would like to sign up.  This really is a great opportunity to have someone observe your movements and really help you get things dialed in.  Regardless of where you are at this will be a fun few weeks and we are already planning a fun Friday night throw down for one of the weeks with CrossFit BTH from Preston.  Get signed up and enjoy the next 5 weeks of the CrossFit Games Open.

We are closing in on the completion of the 2014 Challenge and the coaches are all seeing some amazing progress both in the gym (just checkout all the PR’s from last week) as well as physical changes.  With less than 2 weeks to go I am sure this is going to come right down to the wire and we’re all excited to see the changes that those who have really stuck with it have made.  Keep up the great work!!

March 3rd we will start our next foundations class at the south location.  The foundations class for those that don’t know is a great way for your friends or family to try CrossFit.  The classes are held on Monday, Tuesday and Thursday nights for three weeks at 7 pm.  We teach the fundamentals of the movements they will need to learn to join our CrossFit family.  This is truly the most effective way for someone to join.  Ask any of the coaches for more details, and don’t forget to give them a $40 off gift card.

Beginning in March we will be making one small change to our strength class schedule.  We will no longer have afternoon strength classes at the North location and will be moving them to the south location. We will also be adding a 9 am Strength class on Thursdays at the South Location. STRENGTH CLASSES (North Location – Smithfield) Monday and Wednesday 5 am, 6 am, 7 am and 9 am (South Location – S.Logan) Tuesday and Thursdays 4:15 pm & 5:15 pm Thursdays 9 am Note: There will not be a CrossFit class offered during the 4:15 pm time slot on Tuesdays and Thursdays and the 9 am time slot on Thursdays.

Recent Posts

See All


A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40