Monthly Archives: April 2015

Friday – 5.1.15 – Row

Schedule Update:  Saturday – 8am WOD class only.  BBC and 10am are cancelled as several BBC athletes are lifting at the charity meet hosted by CF 732.  Come lift for a great cause or show up and support!  Normal OG on Sunday.   Showed up and crushed it!     W.O.D Row 5k


Thursday – 4.30.15 – Run/WB/OHS

Schedule Update:  Saturday – 8am WOD class only.  BBC and 10am are cancelled as several BBC athletes are lifting at the charity meet hosted by CF 732.  Come lift for a great cause or show up and support!  Normal OG on Sunday.   Welcome to MCF Evan! Strength OHS 3rm (compare to 4/1) WOD For


Wednesday – 4.29.15 – EMOM + Sprint WOD

Daily Read:  Low back tweak – quick fixes – Mobility WOD   Schedule Update:  This Saturday all of your coaches will be competing at CF 732 in a charity weightlifting meet.  ALL are encouraged to participate and/or come support the team.  Barbell club and the 10am class will be cancelled.  8am WOD class is ON!


Tuesday – 4.28.15 – Chipper AMRAP17

Daily Read:  Overcome Injury – Barbell Shrugged     Great day at the box yesterday – lots of hard work and great energy! Mika locking out a thruster WOD: AMRAP 17 50 Burpee 400m Run 30 KB Swing (53/35) 20 Bench Press (135/95) 10 Deadlift (255/165)


Monday – 4.27.15 – Hang Clean Thruster + Jackie + S2O

Daily Read:  Sweet Potato Pancakes – Barbell Shrugged   Week Ahead: Tuesday: AMRAP 17 – Chipper (Burpee/Run/KB Swing/Bench/Deadlift) Wednesday: 21-15-9 Box Jump (24/20) Toe 2 Bar **double under before/after each** Thursday: Run/Wall Ball/ OHS Friday: Partner WOD (Farmers Carry/Rope Climb)   The Crew at Rock The WOD!   Strength: 1RM Hang Squat Clean Thruster WOD:


Saturday – 4.25.15 – Mystery WOD – 9am ONLY

Good Luck to all the athletes competing in Rock The WOD today.  Come support at CrossFit West Essex!   9am WOD only coached by THE Bryant Salavarrieta!!


Friday – 4.24.15 – Strict T2B – Triplet

Daily Read:  Low Back Pain  – Mobility WOD   Hank swingin the big boy! Strength: 7×3 Strict T2B Skill: Squat Clean Technique WOD: 4 Rounds For Time: 5 Squat Clean (Crx 205/135 – Rx 185/125 – L1 135/95) 50m Sled Push (90/45) 25 Anchored Sit Up  


Thursday – 4.23.15 – Hero WOD “Nate”

Important schedule update:  This Saturday there is ONLY 1 WOD class at 9am.  The rest of the coaches and several members are competing at CF West Essex “Rock The WOD” competition.  Come on up and support the crew!  We will run a barbell club session on Sunday at 10:30am! “Nate“ Complete as many rounds in


Wednesday – 4.22.15 – Back Squat + Ascending Couplet

Daily Read:  10 nutritional habits for more strength – Barbell Shrugged   Nick M. in the house!     Strength: Back Squat 1×15 (ahap) Skill: Rope Climb Efficiency WOD: 7 min ascending ladder x1 starting at 5: Deadlifts (Crx 275/200 – Rx 225/155 – L1 135/95) *1 Rope Climb after each set


Tuesday – 4.21.15 – Bench Press + Intervals

Daily Read:  Life or death – breaking muscle     Strength: Bench Press 3-3-3-2-2-2 WOD: With a 1:1 work rest ratio complete 4 rounds of: 500m Row 20 Push Up 20 Box Jump (24/20)