May 07 2012
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
read moreMay 04 2012
“Nemesis” 5 rounds for time of: 25 Deadlifts (BW) 400 m Run 25 Sit-up (abmat)s Post total time.
read moreMay 03 2012
Every minute on the minute for 15 minutes. Snatch Post the highest and lowest loads 12 Min AMRAP 150 Double-Unders. With the remaining time Max Effort Turkish Get-up Post Highest Load
read moreMay 02 2012
“Leah” As many rounds as possible in 20 mins of: 34 Thrusters 75/55 lbs 34 Sit-up (abmat)s 34 Lateral Bar Jumps Post total rounds.
read moreMay 1 2012
“Wittman” Seven rounds for time of: 15 Kettlebell swings (53/35 lbs) 15Power cleans (95/ 65 lbs) 15 Box jumps, 24″ box Post total time. Tomorrow at 10am, Connie will be taping for a show that will be airing throughout the Pioneer Valley. This segment is on our very own CF! If you normally come for 9, please consider holding off on your WOD till 10. The more people that can come, the better. Plan on a great WOD, a camera hanging around and plenty of laughs. So don’t forget your cool socks and SWARM shirts! We’re CF
read moreApril 30 2012
“CrossFit Total” Back squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep Post total weight. You only get three lifts per exercise, This can take some time, and may run longer than the normal class time so be prepared. Last done – 09/20/2011
read moreApril 27 2012
“Mama-M” For Time: 1 mile Run 68 Air Squats 68 Wall Balls (20 lbs / 14 lbs) 68 Air Squats 68 Box Jump (24″/20″) 68 Air Squats Post total time.
read moreApril 26 2012
5 rounds for time of: 3 Snatches 95 / 65 lbs 15 Overhead Squats 95 / 65 lbs 400 m Run Post total time. No kids class this saturday (4/28).
read moreApril 25 2012
Strength Push Press 1 RM Conditioning 5 Rounds 7 Deadlifts ( 315 / 210 lbs) 21 Double Unders Previous: 12-29-2011
read moreApril 24 2012
“Laura” 4 rounds for time of: 25 Cal Row 4 Squat Clean Thrusters 115 /75 lbs 24 Burpees (Jump to target 6″ above reach) Post Time Full round must be completed before moving onto the next round. You may break up exercises as needed within the round
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