“Dork” 33 Front Squats, 185/125 15 Burpees 33 Deads, 185/125 15 Burpees 33 KBS, 70/53 15 Burpees Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our […]

1.  “Isabel” 30 Snatches for time, 135/95 2.  Muscle ups or Dips 4×6-10 unbroken reps 3.  Skills EMOMx10 Odd:  6-10 HSPU Even:  40 Double unders

Rest day

Terrific job on The Open. As coaches we are impressed and proud at how far each of you have come and how hard you pushed. Now is a time of reflection. CF is about eliminating weakness. Take some time to identify those weaknesses, make goals, and plan to attack them. EVERYBODY should have goals up […]

1.  “Christine” 3 RFT: 400m Run 12 Deads, bodyweight 21 Box Jumps, 24/20″ – games standards. 2.  Strength Dead Lift, work up to a heavy triple – May drop and reset hands 3.  Strength Accessory Straight sets, rest equal to work time. 20 Sumo Deads, 155/105 20 Romanian Deads, 155/105 20 Stiff Leg Deads, 155/105 […]