We are open and running full schedules except as stated below. Read on!

 

There is no 6:30pm CrossFit class in Woburn on Monday night to allow for space and attendance at the Challenge meeting. A short WOD only class will follow the meeting, shooting for sometime between 7:00-7:30pm.

 

Any registered or interested in the Challenge should attend the meeting if able even if you have done our Challenges before for new rules and other changes. 

 

DO NOT enter the facility until 7:15 OR meeting end, whichever is first, or you must sit and listen in on the meeting. There will be no warmup or any other activity in the facility during the meeting out of respect for meeting attendees attention. Thank you!

 

 

OK…so this Sunday has not gone as planned due to some web difficulties but I have worked through enough to get the page live for you all to register. 

 

Go to this link and register yourself for our event.

 

The scoreboard and registration will be hosted through ThrowdownHQ, the same group that has helped with our past challenges. This, however, is a reworked system and platform that I created through them. I think it will be another step up from what we have had in the past.

 

What do you do?:

 

The 2 things you MUST do is 1) register with the above link and 2) register/pay at the desk at either location. You cannot participate with just 1. Both MUST be done by Friday, January 22nd…THIS FRIDAY.

 

What’s next?

 

Meetings:

 

WOBURN: Tomorrow , 6:30pm. 30 minute WOD only class after meeting concludes.

 

CANAL PARK: Tuesday, 6:30pm. 30 minute WOD only class after meeting concludes.

 

Information packets will be available at the desk at both locations on Tuesday Morning once we get them from the printers. This will cover ALL the info you need if you cannot make meetings. 

 

 

Information will be coming all week but especially tomorrow through the day. THE CHALLENGE OFFICIALLY STARTS AT MIDNIGHT TONIGHT (SUNDAY/MONDAY) SO START LOGGING FOOD. POINT SYSTEM WILL BE EXPLAINED TOMORROW ASAP.

 

 

 

MONDAY

 

Strength : Deadlift

1) warmup then 3×3 strict sets (weight stays same) @ 85%

2) EMOM 7m : 2 reps with pause just above knee of each rep going up

 

 

WOD: 21 (1)-15 (3)-9 (5)
Power Clean 135/95
Front Squat
(Wall Climbs)

 

 

S: 95/65

L1: 115/75

 

Rx+: Every time bar is dropped perform 5 bar facing burpees

 

 

The Program

As always this is all up to you what you get done. Life obviously matters. Suggestions below each part.

 

1. Strength and WOD Rx+
– Obviously must be done.

 

2. Threshold Work : READ below WOD for instructions BEFORE doing work

 

4 Rounds, each round timed separately

24 Pistols (alternating)
20 TTB, 2 sets max.*
45 Double Unders

Rest 4:00 after each round

 

* Any reps left after sets make up as Burpees immediately after TTB, 1 for every short rep

 

– The goal of this is to start building thresholds while building skill work. The SPORT we are training for where the season is fast approaching requires Speed of execution, Speed of recovery, and understanding where your limits are BY PUSHING TO AND THROUGH THEM. The rest is not approximate. Use the full rest and go IMMEDIATELY when it is up. 

 

DO NOT GAME THESE ROUNDS. This is not about sub max and saving for later. This is about seeing where your limits are and making your body recover and function when it is fighting for its life. We will be doing this kind of work more and it will be the same mindset. Go until breaking, recover, and break again. This is where good gets better. Better gets great. Great gets elite.

 

#2 SHOULD BE PRIORITY FOR EXTRA WORK

 

3a: 4×5 Weighted Pistols (each leg) for max weight held at chest. Rest :60
3b: 4×5 DB Stiff Leg DL (RDL), Max Load, rest :90

 

#3 is most optional, time and general feeling based