• SCHEDULE ANNOUNCEMENT

    Starting tomorrow (July 6th) there will be a new schedule for CrossFit classes:

    Monday: 12pm and 6:30pm
    Tuesday: 6am, 12pm and 6:30pm
    Wednesday: 6:30pm
    Thursday: 6am, 12pm and 6:30pm
    Friday: 12pm and 6:30pm
    Saturday: 10am

    *There is no longer a 9:30am class and we have added a 6am class

  • Happy 4th of July

     

    Open Gym OR

    "Lumberjack 20"

    20 Deadlifts (275lbs)
    Run 400m
    20 KB swings (2 pood)
    Run 400m
    20 Overhead Squats (115lbs)
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups (Chest to Bar)
    Run 400m
    20 Box jumps (24")
    Run 400m
    20 DB Squat Cleans (45lbs each)
    Run 400m

    On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

    Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

    This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.


  • Workout of the Day

    Warm Up

    1. 400m jog

    2. Dynamic Warm Up (on whiteboard)

    Strength

    Weighted Pull Up

    3-3-3-3-3-3-3-3

    Weighted Dip

    3-3-3-3-3-3-3-3


  • Workout of the Day

    Warm Up

    1. Athlete's choice

    Strength

    Push Press

    2-2-2-2-2

    Conditioning

    21-15-9-15-21 reps of:

    Wall Balls

    *Run 300m between each set


  • OPEN GYM

     

  • Workout of the Day

    Warm Up

    1. 400m Jog

    2. Foam Roll (Hips, Glutes, Hamstrings and Quads)

    3. 3 Rounds

    10 Floor Slides/Angels

    10 Deep Squat to Crawl

    Strength

    Back Squat

    3-3-3-3

    Conditioning

    As Many Reps As Possible in 12 mins of:

    10 Goblet Squats

    10 Box Jumps

    15 Goblet Squats

    10 Box Jumps

    20 Goblet Squats

    10 Box Jumps

    25 Goblet Squats

    10 Box Jumps

    30 Goblet Squats

    10 Box Jumps

    35 Goblet Squats

    10 Box Jumps

    and so on...

    Cash Out

    As Many Reps As Possible in 2 minutes of:

    AbMat Sit Ups

     

  • Workout of the Day

    Warm Up

    1. 400m jog

    2. Dynamic Warm Up (On whiteboard)

    3. 1 Round of:

    40 Squats

    20 Push Ups

    10 Sit Ups

    5 Pull Ups

    Strength

    1A. Bench Press

    4 x 8

    1B. Strict Pull Ups

    Max Reps

    Conditioning

    5 Rounds for Time of:

    10 Toes to Bar
    20 Push-ups
    30 Double Unders



  • OPEN GYM

    There is no boxing class today. Sorry for any inconvenience.

    Good luck to Brandon Densmore at the RPS Connecticut State Championship Power Lifting Meet this weekend!



  • Workout of the Day

    SCHEDULE ANNOUNCEMENT: THERE WILL BE NO SATURDAY BOXING CLASS THE NEXT TWO WEEKS.

    Warm Up

    Jog half mile
    20 yds high knees
    20 yds butt kicks
    20 yards power skips
    20 yards walking lunges
    3 x 10 seconds arm sprinting
    3 x 50 yard runs *1st set 50% effort, 2nd set 75% effort, and 3rd set 100% effort*
    Dynamic Stretching

    Conditioning

    6 x 800m run

    *3 minutes rest between efforts

    Strength

    Bench Press

    3 x 5

     

  • Workout of the Day

    Warm Up

    1. 400m Run

    2. Burgener Warm Up

    3. 1 Round of:

    40 Squats

    20 Push Ups

    10 Sit Ups

    5 Pull Ups

    Strength

    Power Clean

    5 x 3

    Conditioning

    For Time

    10-8-6-4-2-4-6-8-10 reps of:

    Handstand Push Ups

    Burpee Box Overs



  • OPEN GYM

    Schedule Announcement: There will be no Saturday Boxing Class the next two weeks.

     

  • Workout of the Day

    Warm Up

    Coach's Choice

    Conditioning

    For Time:

    300m Sprint
    21 Box Jumps
    21 Sit-ups
    300m Sprint
    18 Box Jumps
    18 Sit-ups
    300m Sprint
    15 Box Jumps
    15 Sit-ups
    300m Sprint
    12 Box Jumps
    12 Sit-ups
    300m Sprint
    9 Box Jumps
    9 Sit-ups
    300m Sprint
    6 Box Jumps
    6 Sit-ups


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