Workout of the Day


Thank you for everyone who reached out about my mom this weekend. I appreciate all of your kind words and thoughts. To that end, I won't be updating the workouts this week, instead I am posting all of them here.

There will be childcare at 9am this week, and 9:30am Saturday.

Monday's Training:


Back Squat



For Time:

100 Double Unders

800 Meter Run

60 Ring Rows

RX+ 20 Ring Muscle Ups (sub for Ring Rows)

Tuesday's Training:


30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

30 Goblet Walking Lunges

30 Toes to Bar

Wednesday's Training:


Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell...




An estimated five million people worldwide live with Parkinson's today. It is the second most common neurological disorder. In the United States, approximately 60,000 new cases will be diagnosed this year alone. There is no known cure.

Everyone can help end Parkinson’s disease. The 12th annual New England Parkinson's Ride on Saturday, September 7, 2019 where over 1,000 cyclists will gather to help pedal closer to a cure.

We will be participating in our own Parkinson's Ride at the gym from 8am to noon. We will do a Team WOD with a max effort calorie bike and/or row. All athletes are welcome to participate, and donations are greatly appreciated. All proceeds will be donated to the The Michael J. Fox Foundation for Parkinson's Research. THE TEAM WITH THE MOST CALORIES WILL WIN A PRIZE!

There will also be:

-a raffle with fun prizes

-food samples from @clean conscience...


"Researchers have been looking at the effects of heat on athletic performance for decades, and their results have been consistently surprising. Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures.

In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon. “Heat acclimation provides more substantial environmental specific improvements in aerobic performance than altitude acclimation,” he says. And in contrast to the live low, train high philosophy, we more quickly adapt to heat...



By CrossFit

August 12, 2019

In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

The second level of the pyramid relates to cardiovascular sufficiency. Without effective...


The t-shirts and tank tops are in! If you preordered one, please pick it up this week! Ask a coach to help you find your size and check your name off the list!

Thank you!

Tuesday's Training:


Bench Press

Build to a heavy set of 3


"Swole cycle"


Strict Pull-ups

AbMat Sit-ups



Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


August 2019 Spotlight Athlete

Tony has been an athlete at the gym since April, after he came to our Free Week of Fitness. Since joining, he has easily become one of the most consistent athletes with a fun competitive spirit. Tony's wife Aubrie is also a member of the gym, though they don't get to work out together very often.

Tony says the biggest challenge for him during workouts is staying focused on being consistent - not pushing too hard, but trying to find a good pace. Although he finds the snatch to be a challenging movement, he has been able to go from a one rep max of 135 to 185 recently due to "coaching, time, and effort".

His ideal workout would include running (no surprise), snatches, and bar muscle ups. For the biggest impact CrossFit has had on Tony's life he says, "Giving me the strength and motivation to wake up everyday feeling good about myself.. and most importantly family.. seeing everyone happy and excited to kill the workout each and everyday.. learning about others and coming together. CrossFit isn’t easy but when you have...



**“Attempt the impossible, in order to improve your work.” – Brian Tracey**

When we really think about it, that’s quite the statement.

“Attempt the impossible”.

To try something that the world tells us cannot be. Where failure, is all but guaranteed. Where every sign is telling us we’re going to fall flat on our face, in front of everyone, embarrassed.

But then we again spend a moment in thought thinking about it. Even in the most outrageous attempts, where we essentially are promising ourselves defeat… something amazing happens. We learn.

It’s not trying things to fail – it’s trying things, to learn.

We know how the brain grows. It becomes better through stress. And if we live in the realm of comfort and confidence in everything we do, we cease to grow. We cease to improve. We’ve stagnated, and many would argue that stagnation is actually regression.

Brian Tracey urges us to attempt the impossible, to stretch ourselves. To push our growth. To play in the places that make us feel quite literally stupid. Well...


Here is the latest episode of Pursuing Health with former CrossFit Games Athlete Julie Foucher as she interviews the founder of CrossFit, Greg Glassman, and gets his take on the "State of CrossFit".



Some fun CrossFit Games facts from

With Mathew Fraser’s fourth straight victory, he ties Rich Froning as the winningest CrossFitter of all time.

  • Six straight podium finishes, never placing lower than 2nd.
  • Four straight championships, tied with Froning.
  • Four Open championships, and also the only athlete to win three straight.
  • Five straight Regionals championships.
  • Most Games event wins of any male with 15 and second to Annie Thorisdottir with 16.
  • Most event wins in a single Games with six.

Toomey is now arguably the greatest female CrossFitter of all time.

  • Three straight Games championships.
  • Five straight podium finishes, never placing below 2nd.
  • Won with the largest margin of victory of any athlete man or woman.
  • Toomey is now tied for fourth for most Games event wins of all time with 11.
  • She is tied with Kris Clever for the most event wins in a single CrossFit...

The most epic weekend in CrossFit is now complete, with two repeat CrossFit Games Champions, Tia-Clair Toomey and Mat Fraser. For the Team Competition, we also saw another repeat Champion in Mayhem Freedom.

The Games were different this year than in years past, with the inclusion of National Champions from 114 countries, and over 200 athletes starting the competition on Thursday. After each workout until Saturday, the field was narrowed down until there were 10 athletes left in each division. There were many criticisms of the new format, and whether it was a true test of fitness, but all in all it was exciting to watch.

If you missed any of the events, you can check them out here

Now let's get back to our own training!

Monday's Training:


1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Build to a heavy...