December 15, 2018

 AMRAP in 5 minutes of:

30 Overhead Squat 95/65

Max Calorie Row In remaining time 

Rest 2 minutes

AMRAP in 5 minutes of:

30 Shoulder to Overhead 95/65

Max Box Over 24/20 in remaining time

Rest 2 minutes

AMRAP in 5 minutes of:

30 Hang Power Clean 95/65

Max Push up in remaining time

Rest 2 minutes

AMRAP in 5 minutes of:

30 Front Squat 95/65

Max Double Under in remaining time

Score total reps.

Weightlifting class at 8am.  Workout below  


December 12, 2018

5 Rounds for total reps of:

40 seconds work / 20 seconds rest

DB Thruster 35/20

Hanging knee raises

Russian KB Swing 53/35

Box Jump 24/20

Score total reps

Weightlifting class at 5:30pm.  Since Berg is out of town and jake will be coaching the CrossFit class there will not be a specific coach for the class tonight.    Jake will assist as needed for the class but you will mainly be on your own today.   Jake will coach the class on Saturday.  


December 10, 2018


6 rounds for time of:
60 double-unders
30 kettlebell swing 53/35
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


November 29, 2018

Complete the following for time:

9 bear complex 95/65

50 double under

18 shoulder to overhead 95/65

7 bear complex 135/85

50 double under

14 shoulder to overhead 135/85

5 bear complex 155/105

50 double unders

10 shoulder to overhead 155/105

3 bear complex 185/125

50 double unders

6 shoulder to overhead 185/125

1 bear complex 205/145

50 double unders

2 shoulder to overhead 205/145

Bear complex is power clean, front squat, shoulder to overhead, back squat, shoulder to overhead.  Each rep of bear complex must be done without dropping bar