JOIN THE CULT

Athletes! Memberships at our new, permanent location are now available!

Our full website www.xfh2o.com will launch this weekend! Classes at CrossFit H2O start this Monday, April 4th:
6:3oam
9:00am
6:30pm

You may sign up for memberships here https://clients.mindbodyonline.com/ASP/home.asp?studioid=13186 Click on "Online Store" and then "Contracts"

Elements will begin Monday, April 18th. Elements meets 9X: Monday, Tuesday, and Thursdays from 7:30pm-8:30pm. You will learn the 9 Foundational Movements of CrossFit. You may sign up here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=13186

Location:
83 Mystic Ave.
Medford, MA 02155

Near 93, 16, 60, 38, Tufts University, Medford Square, and the Mighty Mystic River.

Last Wednesday Sesh! March 23, 2011

Today is going to be the last Wednesday session for me. So, here goes:

Warm Up on your own with the following:
10 leg swings each leg
10 dislocates
10 double unders or 10 DU attempts
10 back squat to front squat to OHSquat with conduit
10 v-sit rolls
10 burpee pullups
10 standing hollow body to candle stick
10 long jumps
10 tiger pushups
10 of whatever you hate doing

CrossFit Total
In three attempts, find your 1RM for the day on the back squat, the deadlift and the press, in that order. You can take as many warm up sets as you need, but once you decide to go for it, you have 3 single attempts on each lift.

Stretching
We'll find some hellish ways to wrap this up.

LAST Sunday Go Getters!

Warm-Up:
400m run
Butt Kicks
10 push-ups --> Spidermans
5 Air squats
5 Sott's Press w/ dowel
Dislocates
Around the worlds
Burgener Warm-Up

Skill 1:
Cleans

Skill 2:
Pull-Up Check-In
Where are your pull-ups these days? Dead hang? Dead hang with a blue band? Kipping?

Post-WOD Stretch:
Seated toe touches
Butterflies
Straddles
Shoulder stretches

Wednesday, March 16

Group Warmup
10 leg swings (each leg)
10 dislocates
10 v sit rolls
10 pike rolls
10 sumo squat to toe touch
10 pushup ab walks
10 burpee pullups
10 tire jumps (up, in, up out or in/out)
10 squatting dislocates

Group Skill
20 Clean complex (hang power, power, hang squat clean, clean)

5 3 1 Squats for the week

Full Cleans
5x5 (starting light, working up to medium weights)

Coaches' Prep

Check it.

No Class This Sunday -- we are at Coaches Prep. Incorporate one goat - mvmt you hate - into todays workout.

Wednesday, March 08, 2011

Do your own individual warm up, chase down immobilities, shake things down, shake things out, get loose, make sure your brain works. I'd hesitate to do those burpees though.

Warm Up (we'll start together at 7:05)
15 squat steps to push up to ab walk to squat step
15 hollow body to candle stick to pike to hollow body
15 2 person team med ball v-situps
15 squatting dislocates w/OHS on every 3rd

5 3 1 set for the day

WOD:
67 burpees for time (Don, is that right?)

Skill:
Clean development.

Chris Lee, XFH2O athlete, represents at CFNewton

bladow

The Burrito

Sunday Go Getters!

Warm Up:
Agility Run
5 Ring Push-ups
10 Sit-ups
30 Sec. Butt kicks
10 Leg Swings
10 Soldiers
10 Groiners
5 Sotts Press w/ dowel
5 Pass Thrus in bottom of squat
5 Pass Thrus
10 Around the Worlds

Skill:
Rowing

Strength:
5x3 Back squats

WOD:
5 RFT
20 Deadlifts @ 65% 1RM
20 Box jumps 24"

Post-WOD Stretch:
Hip Rolls
Happy Baby w/ band
Hammie Stretch
Pigeon Pose

*** HUGE THANKS to our friends and family who came to our Box Building Party yesterday. These over-caffeinated beasts dug their own graves: they built 15 Plyo boxes, cleaned our bathrooms, hung mirrors, clocks, and jump ropes, and started painting our wall ball lines. We are so grateful for the help and support!***