May 31, 2014

Dynamic warmup 


Partner workout *


4 min AMRAP


Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 


4 min AMRAP


Hanging on pullup bar 

10 ball slams (30/20)


Rest 4 min between AMRAPs


*one partner holds while one works... Every 10 competed reps is a finished r...

May 30, 2014

Amazing what CrossFit can do for you! Grace thinks she can deadlift a heavy bar!




20 min


Warm Up:


On the Minute for 10 minutes


Odd- max strict pull-ups 

Even- 10 db sit-ups 




5 x 1   4 front squats and 8 back squats (rack is allowed)




4 rds


10 h...

May 29, 2014

In memory of Bean Japchen, a puppy who passed away suddenly from a rare pulmonary problem that caused her heart to fail. Such a short life but one filled with love.


Mobility :


10 min lacrosse ball rib smash 




3 rounds


5 kettlebell "bottoms up" press each arm

5 bug...

May 28, 2014

Mobility and Warm Up:


20 minutes


including a dynamic warmup of 4 rounds of:


10 single leg glute bridge (each leg)

10 scap push-ups




Sumo deadlift 5 x 5 climbing




5 minutes AMRAP of




DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 27, 2014

Deload week begins after yesterday's tremendous Murph showing. Congrats to all the athletes who marked Memorial Day with a hero WOD in honor of Navy Seal Murphy. CrossFit Summa at its best!




30 minutes




4 rounds


10 split squats each leg

10 kb pullove...

May 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.


We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.


From "This workout was one of Mike's favorites and he'd named it 'Body...

May 24, 2014

Skill week ends with a Tabata Saturday. What was the skill of the week? Yes, you guessed right: pull ups! Almost every day this week, we got to practice our pull ups. Wasn't that fun!


Reminder: Monday is Memorial Day. One class at 9 am. Join us for the traditional Hero...

May 23, 2014



20 mins




Work on kipping 15 mins


WOD: Fran




Thrusters 95/65



Results for the record:


Gail -- 5:55 45#/band

Linay -- 5:46 RX/band

Laina -- 8:30 

Jannell -- 6:45 15#/2 risers

Joan -- 6:39 45#/2 risers

Michael M -- 8:00 75#/kip

Joyce -- 7:49 RX


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