WOD - THURSDAY, MAY 1ST 2014

8:30!

NEIL IS GONE.  WE LOVE U PAL!

9:30!

NEIL DEPARTING PIC.

NEILLLLLL!

KRIS GOING OVERHEAD!

CLEARY GOING PANORAMIC!

JUKES!

* DIANA AND BANEGAS ARE LOOKING FOR A RX 3RD FEMALE MEMBER FOR THIER TEAM.  PLEASE RESPOND IF YOU HAVE INTEREST FOR THIS SUNDAY. ITS CALLED STRONG IS BEAUTIFUL COMPETITION AT CROSSFIT METTLEWORKS.

** On Monday, May 5th we will be changing our management software from "Mindbody" to "The Box HQ".   The Box HQ staff will be sending each of you an email requesting that you provide them with your credit card information so they can transfer you from Mindbody in to the new software.  This is not a scam email, please respond.  All month to month memberships will be prorated from here on out to the first of the month.  We appreciate your cooperation in this transition, once acclimated this system will make life much easier.

*** The "Marc Pro Recovery Room" in Sean's office has been thoroughly tested and is now available for use by all members.  This room is awesome, we have two lounges in there and two Marc Pro units. The Marc Pro will help you guys with your recovery and will help to minimize soreness after workouts.  The comp team has been using it for about two weeks and everyone loves it.  Make your appointments with Rachel at the front desk in Sean's office!  If you have questions about how it works and what it is, Sean is the guy to ask.

20 minutes - $10

30 minutes - $15

1 hour - $25

WARM-UP

1 MIN DOUBLES

30 PARTNER LEG RAISES

1 MIN SIDE PLANK HOLDS

REVIEW AND DRILL HANG SQUAT SNATCHES

STRENGTH

15 MIN TO FIND 3RM HANG SQUAT SNATCH

WOD

6 ROUNDS

:30 - DOUBLES

:10 - REST

:30 - HANG SQUAT SNATCHES (95/65)

:10 - REST

RESULTS FROM 4/30/14

ROB TUESDAY RESULTS!

2014 REGIONAL TEAM RESULTS!

WOD - WEDNESDAY, APRIL 30TH 2014

* HAPPY BIRTHDAY LISA W!

** On Monday, May 5th we will be changing our management software from "Mindbody" to "The Box HQ".   The Box HQ staff will be sending each of you an email requesting that you provide them with your credit card information so they can transfer you from Mindbody in to the new software.  This is not a scam email, please respond.  All month to month memberships will be prorated from here on out to the first of the month.  We appreciate your cooperation in this transition, once acclimated this system will make life much easier.

*** The "Marc Pro Recovery Room" in Sean's office has been thoroughly tested and is now available for use by all members.  This room is awesome, we have two lounges in there and two Marc Pro units. The Marc Pro will help you guys with your recovery and will help to minimize soreness after workouts.  The comp team has been using it for about two weeks and everyone loves it.  Make your appointments with Rachel at the front desk in Sean's office!  If you have questions about how it works and what it is, Sean is the guy to ask.

20 minutes - $10

30 minutes - $15

1 hour - $25

5PM GETTING PREPPED!

WHO IS COMING TO SUPPORT US AT REGIONALS?  WE WILL BE ORDERING SHIRTS MAKE SURE  U SIGN UP AT THE FRONT DESK!

WARM-UP
500M ROW
10 GOODMORNINGS (BAR)
10 DEADLIFTS (95/65)
REVIEW AND DRILL STOH (SHOULDER TO OVERHEAD)
EMOM FOR 6 MIN
MIN 1 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 2 - 5 PUSH PRESS
MIN 3 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 4 - 5 PUSH JERKS
MIN 5 - 5 DEADLIFTS + 12 ABMAT SITUPS
MIN 6 - 5 SPLIT JERKS

STRENGTH
FIND NEW 5RM WEIGHTED PULLUP
NO PULLUP = 5 SETS ME WEIGHTED NEGATIVE

WOD
10 ROUNDS
8 DEADLIFTS (155/105)
6 STOH (155/105)

RESULTS FROM 4/29/14

RESULTS FROM 4/29/14

2014 REGIONAL TEAM RESULTS

WOD - TUESDAY, APRIL 29TH 2014

SWEEEEETTTTTTS!

NEWBIES ESTEFANI, GINA AND CHRIS!

GIRLS VS BOYS!

6AM PACKED HOUSE!

JULIA ROWING HER 5K FOR THE SUNDAY NO SHOW!

JULIA SCORE - IF YOU NO SHOW YOU MUST BEAT 22:11.  GOOD LUCK!

MIKE BANGIN EM UP ON THE BOX JUMPS!

1. On Monday, May 5th we will be changing our management software from "Mindbody" to "The Box HQ".   The Box HQ staff will be sending each of you an email requesting that you provide them with your credit card information so they can transfer you from Mindbody in to the new software.  This is not a scam email, please respond.  All month to month memberships will be prorated from here on out to the first of the month.  We appreciate your cooperation in this transition, once acclimated this system will make life much easier.

2. The "Marc Pro Recovery Room" in Sean's office has been thoroughly tested and is now available for use by all members.  This room is awesome, we have two lounges in there and two Marc Pro units. The Marc Pro will help you guys with your recovery and will help to minimize soreness after workouts.  The comp team has been using it for about two weeks and everyone loves it.  Make your appointments with Rachel at the front desk in Sean's office!  If you have questions about how it works and what it is, Sean is the guy to ask.

20 minutes - $10

30 minutes - $15

1 hour - $25

WARM-UP
500M ROW
10 BURPEES
1 LAP WALKING LUNGE
REVIEW AND DRILL PISTOL MODS
REVIEW AND DRILL HANG SQUAT CLEANS

STRENGTH
FIND 3RM HANG SQUAT CLEAN

WOD
75 PUSHUPS
25 PISTOLS (MODS REVIEWED IN CLASS)
1K ROW
25 PISTOLS
75 PUSHUPS

RESULTS FROM 4/28/14

WOD - MONDAY, APRIL 28TH 2014

KB!

KB TAKES 3RD PLACE AT THE STRONGMAN COMP! GUY IS A TANK!

CASEY AND ED!

WARM-UP
1 MIN DOUBLES
:30 SEC BOX JUMPS (24/20)
:30 SEC BOX JUMPS (30/24)
2 RDS 1 MIN ON 1 MIN OFF WEIGHTED PLANK HOLDS (45/25)
REVIEW AND DRILL T2B

STRENGTH
BACK SQUAT
3X10@90% OF 10RM
(1 SET EVERY 3:00)

WOD
4 ROUNDS
400M RUN
15 T2B
20 BOX JUMPS (30/24)

SUNDAY RESULTS!

2014 REGIONAL TEAM RESULTS!

2 MILE RUN 2014 REGIONAL TEAM RESULTS!

WOD - SUNDAY, APRIL 27TH 2014

* HAPPY BIRTHDAY MICHELE H! BEASTTTTT!


- ROB AND BIG ARE COMING TO PLAY TOMORROW!!

FORM!

BANEGAS "I CAN'T EVEN"

MILDRED!

9AM ENDURANCE!

LOVE BIRDS JEREMY AND JO!

WARMUP
800M RUN
10 KIPS
15 BURPEES
20 WEIGHTED ABMAT SITUPS

WOD
TEAMS OF 3
4000M ROW
300 HRPU
200 PULLUPS

* WILL MOVE THROUGH STATIONS AS A 1 MIN ON THEN :10 SEC TRANSITION TO MOVE TO NEXT STATION.  WILL CONTINUE THIS ORDER TILL THE ROWING IS COMPLETE.
* SCORE = TOAL PULLUPS + TOTAL HRPU + TIME FOR ROW

OLYMPIC LIFTING RESULTS! 12 PR'S TODAY!!!

ENDURANCE RESULTS!

2014 PREP TEAM RESULTS!

WOD - SATURDAY, APRIL 26TH 2014

SCHEDULE
9:00AM - 10:00AM - OLYMPIC LIFTING
9:00AM - 10:00AM - ENDURANCE
10:00AM - 12:00PM - OPEN GYM

OLYMPIC LIFTING
A. 17 MIN TO FIND 1RM SNATCH
B. 17 MIN TO FIND 1RM CLEAN AND JERK
C. 3X20 WEIGHTED SITUPS


ENDURANCE CLASS
5 ROUNDS EACH FOR ALL OUT EFFORT!
400M RUN SPRINT
500M ROW
*REST WHILE PARTNER WORKS

CASH-OUT - 100 ABMAT SITUPS FOR TIME

RESULTS FROM 4/25 - DAE-HAN

2014 REGIONAL TEAM RESULTS!

WOD - FRIDAY, APRIL 25TH 2014

* OUR OLYMPIC LIFTING AND ENDURANCE CLASSES ARE BACK THIS SATURDAY STARTING AT 9AM!!!

** OPEN GYM HAS BEEN MOVED TO 10:00AM-12:00PM. 

*** SATURDAY, MAY 10TH ALL SATURDAY CLASSES WILL BE CANCELLED, WE WILL BE HAVING A TEAM THROWDOWN VS CROSSFIT SYNDICATE FROM BALTIMORE, MD. IF YOU WOULD LIKE TO WATCH FEEL FREE TO COME DOWN.

MY MAIN MAN KEV GETTING HIS FIRST BAR MU! KEV HAS LOST 30# IN 8 WEEKS SINCE THE CHALLENGE AND LOOKS AWESOME!

MOLLY!

GIRLLLLL TALK!

JOHN LONE SURVIVOR AT 8PM!

8:30!

6AM!

6AM!

8:30!

WARM-UP
400M RUN
1 SET ME STRICT T2B
REVIEW AND DRILL THRUSTERS
REVIEW AND DRILL ROPE CLIMBS

WOD
"DAE-HAN"
3 ROUNDS
800M RUN (45#/25# PLATE)
3 ROPE CLIMBS
12 THRUSTERS (135/95)

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. 

He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin. 

RESULTS FROM 4/24

RESULTS FROM 4/24