Saturday, October 25, 2014

24th October 2014 by Mike


Buy In:

Sled Drags and Tire Sledge Hammer Strikes

followed by:

10 minutes a.m.l.a.p.

(as many lunges as possible)

at top of odd minutes 5 Burpees, at top of even minutes 5 slams

the rest of the time LUNGES!

“That which does not kill us makes us stronger.”

Friedrich Nietzsche

Friday, October 24, 2014

23rd October 2014 by Mike

It is with great sadness to let you know that we lost one of our own yesterday.  Bruce Kilmer passed away suddenly, our thoughts and prayers go out to Chrissy and his entire family.  He was a kind, geniune man with a 38 year career with the Pittsfield Fire Department.

RIP Deputy Chief Kilmer




Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


Thursday, October 23, 2014

22nd October 2014 by Mike




Five rounds for max reps of:
Body weight bench press

“A river cuts through rock not because of its power, but because of its persistence.”



Wednesday, October 22, 2014

21st October 2014 by Mike

Please be on time or even early to get in your mobility! This will take the full hour to get all the lifts in. :)


Strict Press

5 – 5 – 5 – 5 – 5

Front Squat

3 – 3 – 3 – 3 – 3


1 – 1 – 1 – 1 – 1

 Don’t ask yourself what the world needs.  Ask yourself what makes you come alive, and then go do that.

Because what the world needs is people who have come alive.
Harold Thurman Whitman

Tuesday, October 21, 2014

20th October 2014 by Mike


4 rounds for time of:
45-second L-sit hold
135-lb. Power cleans, 10 reps
15 handstand push-ups


If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.

John Wooden