01/18/19
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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

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Warm Up: 

3X:

5 Inchworms w/ Push Ups

10 Wall Slides

10 Ring Rows

Upper Body Push:

Dips: 10, Every Other, 5X (Weighted, If Possible)

Conditioning:

3X:

Burpee Suicide

3X:

Start: 10 TTB, Run to Cone 1, Complete 3 Push Ups, Run to Start

Run to Cone 2, Complete 6 Push Ups, Run to Start

Run to Cone 3, Complete 9 Push Ups, Run to Start…This Concludes 1 Round

Auxiliary:

3X:

10 EZ Bar Curls

10 Hammer Curls

10 Seated DB Curls

01/17/19
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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

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Warm Up: 

3X:

1:00 Deadbug

20 Banded Good Mornings

10 Ring Rows

Upper Body Pull:

Barbell Bent Over Row: 4 X 10, One Set Every Other Minute

Conditioning:

5X:

5 Strict Chin Ups

10 Deadlifts (185/125#)

20 Calories on Rower

Auxiliary:

3X:

10 DB Pull Overs

15 DB Shrugs

20 Back Extensions

01/16/19
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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

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Warm Up:

3X:

5 of Each: RDLs / Muscle Clean / Press / Back Squat / Good Morning / Rack Stretch

RA Open WOD 1:

In 10 Minutes:

Max moved Weight from Ground to OH

Score = Weight x Reps

This can be a performed as any movement, as long as the weight goes from the ground to OH. Athlete can choose any weight, but has to stay with weight once the workout has begun.

Recovery:

ROMWOD

01/15/19
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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm Up:

3X:

10 Wall Slides

5 Inchworm w/ Push Up

10 Walking Lunges

Upper Body Push:

DB Incline Bench: 10, Every Other Minutes, 4X

Conditioning:

20/18/16/14/12/10/8/6/4/2

Push Ups

Calories on Bike or Rower

Auxiliary:

3X:

10 DB Front Raise

DB Lateral Raise

DB Reverse Fly

01/14/19
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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm Up:

3X:

10 DB RDLs

10 Ring Rows

10 KB Swing w/ Open Step

Low Body Push:

4X:

Super Set the Two Exercises: 1 Set Every 4 Minutes

A1) 10R/ 10L- DB Bulgarian Split Squats

A2) 10 Back Squats- 60% of 1RM

Bootcamp:

4X:

Super Set the Two Exercises: 1 Set Every 4 Minutes

A1) 10R/ 10L- DB Bulgarian Split Squats

A2) 10 Pit Shark Squats

Conditioning:

AMRAP 10:

30 Wall Balls

20 Ball Slams

10 Burpees

Auxiliary:

3X:

10 Barbell RDLs to Shrug

10 Reverse Hyper

1/11/19



GauchOHS.jpg

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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm up

3x

5-Way med ball circut

 5 Inch worms w/ push ups

Upper Body Push:

A.) Seated DB Shoulder Press- 5x8, one set every other minUse same weight for all sets

Conditioning:

EMOM 21

Min 1- 10 Push ups

Min 2- 10 Chin Ups

Min 3- 10 Push Press - 115/75

Auxiliary Work:

5x

Half kneeling Arnold Press- 8

Front Raise w/ Plate- 10

Andrew RomeoComment
1/10/19



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Deb RDL.jpg

Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm up

3x

10 Barbell Good mornings

10 Back Squats

10RingRows

Low Body Puill: Barbell RDL5x10, 1 set every 3 min, first 2 sets are warm up setslast 3 sets are at a set weight, challenge yourself

Conditioning 

5x

10 Back Squats 50% of 1 rep max (take from rack)

50 Doubles

Auxillary Work:

5x

15 Reverse Hypers

10 Gluteham Raises

Andrew RomeoComment
1/9/19


RomePete.jpg


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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm Up:

3x5 of each

RDL

Muscle Clean

Press

Back Squat

Good Morning

 Rack Stretch

Conditioning

Elizabeth

21-15-9

Power Clean 135/95

Ring Dips

Andrew RomeoComment
1/8/19


Lauren Squat.jpg

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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________

Warm Up:

3x

:30R/ :30L- Captain Morgan

10 Push ups

20 Banded Good Mornings

Upper Body Press:

Incline Bench: 4x8, one set every 3 min, go heavy, same weight for all sets

Bootcamp- use DB's

Conditioning

30 Stone to Shoulder 140/95

Auxiliary Work:

3x

10 DB Front Raise

10 DB Lateral Raise

10 DB REverse Flys

Andrew RomeoComment
1/7/19
Tito.jpg

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Upcoming Events:

January 20th: Northeastern States Championship Weightlifting meet will be held at the gym

January 26th: Annual After-The-Holidays Party! Similar to CrossGiving, bring something to drink, we’ve got the food, and we’ll all celebrate the (end of the) Holiday Season together! All are welcome.

__________________________________________


Warm Up: 

3x

3R/3L- Spiderman Complex

10 Cals on Bike

5 Pull ups

Low Body Push:

Back Squat-4x10- All same weight, one set every 3, heavy

or

4x

10R/10 L- weighted Bulgarian Split Squats

10 Hamstring Curls

Conditioning:

AMRAP 20

10 DB RDL

10R/ 10L- Bulgarian Split Squats

20 Lunges

Auxillary Work:

4x

10 Pit Shark Squats

15 Reverse Hypers

Andrew RomeoComment