Workout of the day

‘Post Independence’

Monday July 6, 2020

‘Post Independence’

Buy In: Run 400m, then 100 Butterfly Kicks

20 Dumbbell Alternating Snatches

20 Shoulder Press

20 Loaded Step Ups (use box, stairs, bench, chair with weight)

20 Vups

15 min AMRAP

Cash Out: Run 400m, then 100 Butterfly Kicks


Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Saturday June 27, 2020


6 Rounds for Time:

60 Double Unders/125 Singles

30 Kettlebell Swings/Dumbbell Swings

15 Burpees

‘Rising Above It All’

Friday July 3, 2020

‘Rising Above It All’

Run/Walk 1 Mile

3 Rounds for Time:

25 Weighted Squats (Dumbbell/Kettlebell)

25 Shoulder Press

25 Plank Toe Touches

25 Dips

‘Get Tuff’

Thursday July 2, 2020

‘Get Tuff’

5 Rounds for Time:

Run 100

25 Walking Lunges

20 Box Jumps or Step Ups (use box, bench, chair)

15 Inchworms

10 Weighted Vups

‘The Luck of CrossFit’

Tuesday, March 17, 2020

‘The Luck of CrossFit’

Pre Warm Up – Begins 10 min before class

**Ladies: 3 Sets of 10 Bench Dips

   3 Sets of DB Curls

Run 100m

10 Inchworms

10 CrossOvers

Shoulder Mobility

10 Air Squats

10 Bootstraps

Grab A Bar


SWOD: Strict Press


Strict Press (95/65)

Hang Cleans

Strict Pullups

25 Double Unders