Metcon (Time) 30 min time cap 1 Partner work, the other rests 400M Run (together) THEN 20 Rounds (Partners Alt) 3 Burpee Bar Hops 3 Squat Cleans (135,95) 3 Push Jerks (135,95) THEN 400M Run (together) 400M Run (together) = 500M Row (each) = 25/20 Cals AB (each)

Back Squat (3×4 BS) Metcon (Time) 7 min time cap Ringer 1 (CF Games 2019) 30-20-10 reps of: Air bike (calories) Toes-to-rings Rest EXACTLY 5 mins… Metcon (Time) 5 min time cap Ringer 2 (CF Games 2019) 15-10-5 reps for time of: Burpees Overhead squats (135,95) Extra Credit Front Squat (5×3 FS – Elbows UP!)

Deadlift (3RM with GREAT FORM ONLY!!! (20 mins to set)) YOU are responsible to pull infront of a coach if you want to go really heavy…if the coach is with someone else, WAIT your turn and flag them down Metcon (Time) 15 min time cap: 21 Thrusters (95,65) 21 KBS (53,35) 400m Run 15 Thrusters[…]

We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take a left at the CROSSFIT sign. This[…]

We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take a left at the CROSSFIT sign. This[…]

** ANNOUNCEMENTS ** Our 6th annual Summer Bash will be 8 Jul 17!!! Everyone is welcome! Members, spouses, mates, children, etc. lol We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive[…]

We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take a left at the CROSSFIT sign. This[…]

That’s right, Saturday/Sunday HERO WODS are back!!!!!! We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take[…]

We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take a left at the CROSSFIT sign. This[…]

We MOVED!!! Our new location is 1470 Route 44 (The Raynham MarketPlace) (or the Dunkin Donuts plaza as I call it lol) When you pull in, you will hit a stop sign. Drive straight thru and head toward the back building. Right before you hit the building, take a left at the CROSSFIT sign. This[…]