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Wednesday

Training: A. Power Clean.Squat Clean, 1.2 x 5 sets, rest 2 min b/t sets + 12 Min AMRAP 10 DB Push Press 55/35lb  per hand Farmers Carry to end of Winston Place/ back – 55/35lb per hand 10 Russian Twists w/ slam ball -Use wts that are sustainable for 12 min with continuous movement. -This […]

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Tuesday

Last day to get your registration in for the CrossFit Rochester Games. Registration ends this evening. This week is going to be a doozy in terms of heat so you might feel generally sluggish through out the day. Take it easy and keep yourselves hydrated. If you are planning on training today adjust your hydration […]

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Monday – Training and Snatch Clinic

Training: 15 Min AMRAP: 5 Ring Push Ups 10 KBS 55/35lb 15 Box Jumps 24/18″ – Games style

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Membership Referral Cards

We’ve launched our Membership Referral System officially today. And to make it official we’ve printed up attractive postcards which you can hand to your friends, families, and/ or colleagues.  What do you get in return for helping others move towards a life of improved fitness and wellness? For each new client you refer that signs […]

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Friday

Training 3 Sets ALL OUT: 3 Power Snatch Row 200m -Rest 2 min- * add wt per set + 3 Sets ALL OUT: 3 Clean and Jerk run 200m -Rest 2 min- * add wt per set Beginner Oly Lifters substitute 5 Dead Lifts and 5 Clean and Jerks.   

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Thursday

Training A. OHS @ 20×1, 6-8 reps x 4 sets, rest 1:30 + For time: 21-15-9 OHS 65/45lb Toes to Bar Box Jumps 24/18″ Toes to Bar

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Multi-Modal Aerobic Work

Training 4 Min ARAP @ high aerobic effort: continuous movement 1 Rope Climb 3 KB Snatch/ hand 10 OH Walking Lunges + 2 Min Rest + 4 Min ARAP @ high aerobic effort: 5 Pull Ups 10 KBS 53/35 Row 150m + 2 Min Rest + 4 Min ARAP @ high aerobic effort: 7 Dead […]

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El Bigote

Today is Bigote’s B-Day (Ryan Andreotta) and his birthday wod reguest is no other than the WOD “ANGIE”. Happy birthday dude! But wait, what is Angie? “Angie” For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Be sure to update your BookMarks for our website so that you can return here […]

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CP Battery Work

A. Power Clean every 30 sec for 10 minutes: -use 80-90% of your 1RM + 3 Sets @ high aerobic effort: 1 min – Box Jumps – games style -24/18” 1 min- Unbroken Pull Ups – Burpees remaining time. 1 min – Row Cals —Rest 1 min — In the Sport of CrossFit, strength is […]

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