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Wednesday February 01 2017

News -We have athletes competing Saturday February 4th at CrossFit Iron Spider in Salem MA, come support our community! -That evening we will be meeting at the ice bar at the bedford village inn at 6:30, sign up on the whiteboard! Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on kipping […]

WOD

Tuesday January 31 2017

News -We have athletes competing Saturday February 4th at CrossFit Iron Spider in Salem MA, come support our community! -That evening we will be meeting at the ice bar at the bedford village inn at 7:30, sign up on the whiteboard! Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to […]

WOD

Monday January 30 2017

News -We have athletes competing Saturday February 4th at CrossFit Iron Spider in Salem MA, come support our community! -That evening we will be meeting at the ice bar at the bedford village inn at 7:30, sign up on the whiteboard! Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes working on single […]

WOD

Friday January 27 2017

News -We have athletes competing Saturday February 4th at CrossFit Iron Spider in Salem MA, come support our community! -That evening we will be meeting at the ice bar at the bedford village inn at 7:30, sign up on the whiteboard! Context: Practice Mobility: Hip Strength: 5×1 deficit deadlift – 4 of 14 (5sets of […]

WOD

Thursday January 26 2017

News -We have athletes competing Saturday February 4th at CrossFit Iron Spider in Salem MA, come support our community! -That evening we will be meeting at the ice bar at the bedford village inn at 7:30, sign up on the whiteboard! Context: Competition Mobility: Shoulder   Metabolic Conditioning: “Rock You Fast” 4 rounds – AMReps […]

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Good Partners Make For Great Training

*Note: This article originally appears on the Invictus Fitness blog. The other day while doing some research I came across it and I struck a chord with me, I hope you enjoy it as much as I did! Good Training Partners Make for Great Training Written by C.J. Martin Training should be fun. Of course […]

WOD

Wednesday January 25 2017

News -We have athletes competing February 4th at Cf Iron Spider in Salem MA. Come out and support our community -That evening we will have our monthly outing, which this month is the Ice Bar at the Beford Village Inn! Sign upon the whiteboard at the gym! Context: Practice Mobility: Ankle Skill Practice Warm Up: […]

WOD

Tuesday January 24 2017

News -The 6am class is cancelled, as of now (5:43) the other classes are still on. Please drive carefully   Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to your max depth HSPU up to 5 reps. Optional: finish with max depth kipping up to 10 reps (after testing strict) […]

WOD

Monday January 23 2017

News -Make sure you sign up for our 2/04 Ice Bar outing! Context: Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “Filthy Fifty“ (or “Dirty Thirty”) For time 50 Box jumps (Health:12”, Athletic*:20”, Performance: 24”) 50 Jumping pull-ups 50 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, Performance: 35lbs) Walking Lunge 50 steps 50 Knees-to-elbows 50 Push […]

WOD

Friday January 20 2016

News -Join us February 4th for: -Two teams competing at CF Iron Spider in Salem MA -And the Bedford Village Inn Ice Bar, at 7:30pm! Context: Practice Mobility: Shoulder Skill Practice Warm Up: Each minute on the minute for 4 minutes perform 40s of jump rope or double unders. Strength: 6 x 2 Squat Clean […]