Workout of the Day



Read and let us know what you think! This is an email blurb from Real Food Registered Dietician, Diana Rodgers:

Did you know an estimated 17.3 million adults and 3.2 million adolescents aged 12 to 17 in the United States had at least one major depressive episode in 2017?

Diana Rodgers has a new article detailing meat's role in regulating mood and why a whole-food diet rich in both meat and vegetables is key to our mental health.

In a 2018 study of 90,000 adults, researchers examined the impact of restricting food groups on depressive symptoms among omnivores, vegans, vegetarians, and pescatarians. Depression risk increased with each food group that was restricted, and those who avoided at least 3 of 4 animal-related food groups (meat, poultry, fish, and dairy) were nearly two-and-a-half times more likely to suffer from depression.

The reasons are becoming more evident. Particular nutrient...


Proleve will be at the gym tomorrow night from 5 to 7pm to tell us more about the CBD based products they offer.

What is CBD?

Cannabidiol (CBD) is one of many non-psychoactive cannabinoids found in the hemp plant. Cannabinoids have been extensively studied for their anti-inflammatory, neuroprotectant and antioxidant properties and their role in the body's endocannabinoid system.

At Proleve, we are committed to bringing our customers the highest grade organic CBD products available, so that they can enjoy all of the natural benefits of hemp, worry-free.

In a market that is muddled with questionable products, we bring you 100% organic, USA made CBD products that you can trust. Unlike many CBD products, Proleve adheres to the highest testing and quality control standards to ensure goodness and purity every time- from our delicious gummies, to our versatile tincture and salves, and everything in between.

Wednesday's Training:

Teams of...


Box Jumps For Beginners from

Box jumps are a staple in CrossFit® programming. It's commonplace for box jumps to be one of the first movements a beginner learns in their foundations class. Unlike double unders, kipping pull-ups, or handstand push ups... box jumps don't require lengthy instructions, hours of practice, or repetitive failure to learn.

Due to the simplicity of the movement, far too often I see mindfulness go out the window when beginners are performing box jumps. This is evidenced by scraped knees, nicked shins, rounded backs on landing, and strained calves or Achilles tendons.

Almost everyone has at least one disaster story involving box jumps. To prevent you from having a horror story of your own, I'd like to outline a few basic principles anyone can apply when doing box jumps.

Box Jumps For Beginners: Technique

I believe most coaches neglect going in-depth on box jumps. Can we really blame them?...


What is Grace?

Grace is a CrossFit Girl benchmark workout (WOD). Grace is also one of the best known CrossFit workouts. It is just 30 cleans and jerks for time with 135 lbs for men and 95 lbs for women.

Grace may sound easy and maybe even not worth doing as it looks pretty short to be the workout of the day. Don’t be fooled Grace won’t be an easy task to handle unless you are an elite athlete.

What is a good time for Grace?

According to the WOD Time Calculator, good time for grace for Regional athletes is 2:11, for advanced athletes 3:24 and for beginners 6:40.

If you are a beginner, you should aim for time faster than 8 minutes. Scale down a weight if you are sure that you can’t hold EMOM of 4 reps per minute. Grace should be an aggressive workout with semi-heavy weight.

For average and advanced athletes there are two milestones. First is to finish Grace under 5 minutes which is exactly 6 reps each minute and the second milestone is under 3 minutes which is exactly 10 reps each minute.

If you are top...








Friday's Training:

"Tummy Time"



Deadlift (205/145)

Lateral Burpees over the Barbell


Thank you to all who honored those we lost on 9/11 with our "Always Remembered" WOD. It was long and brutal so be sure to take care of yourselves,; drink water, eat healthy meals, get good sleep, and take tomorrow off if needed.

Thursday's Training:

"Snatch til you Drop"

EMOM x 15

Minutes 0-5

5 Power Snatches @ 70%

Minutes 6-10

3 Power Snatches @ 80%

Minutes 11-15

1 Power Snatch @ 90%


"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.

We are more determined than ever to live our lives in freedom.""

–Rudolph W. Giuliani. December 31, 2001.

18 years ago, we underwent a tragic loss.

18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.

It’s highly personal.

It feels borderline wrong.

It’s painful to even consider.

But one thing rings true.

If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need -...


This Saturday we are offering another Free Skill Session to work on specific skills that you get to choose! This month you can vote on Toes to Bar or Bar Muscle Ups to spend an hour on progressions and practice. These are both movements that we can expect to see in the CrossFit Open, which begins again in one month. (see yesterday's post for more information)

Toes to Bar

Bar Muscle Ups

Vote by placing a check mark next to the movement on the board at the gym, and come on Saturday at 8:30am to work on them before class :)

Tuesday's Training:

"Road Trip"

5 rounds:

15 Kettlebell Swings (70/53)

400m run

40 Double Unders



Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open. Celebrate the start of the new season with your favorite Open story. Record a video describing your favorite Open moment and post to Vimeo, YouTube, or your favorite site with the hashtag #OpenUp.

Learn more about the Open here.

Registration for the 2020 Reebok CrossFit Games Open is live! Register today.


People of all ages and ability levels can play, Rx’d or scaled. Use hashtags to see where you stack up with friends or others like you.


Participate at any of the 15,000+ CrossFit affiliates worldwide or in any gym, garage, park, or flat space where...


Saturday 9:30am Free Class - Primal Parkinson's Ride

An estimated five million people worldwide live with Parkinson's today. It is the second most common neurological disorder. In the United States, approximately 60,000 new cases will be diagnosed this year alone. There is no known cure.

Everyone can help end Parkinson’s disease. The 12th annual New England Parkinson's Ride on Saturday, September 7, 2019 where over 1,000 cyclists will gather to help pedal closer to a cure.

We will be participating in our own Parkinson's Ride at the gym from 8am to noon. We will do a Team WOD with a max effort calorie bike and/or row. All athletes are welcome to participate, and donations are greatly appreciated. All proceeds will be donated to the The Michael J. Fox Foundation for Parkinson's Research.

The Michael J. Fox Foundation’s 2019 agenda is focused on building improved knowledge about the lived experience of Parkinson's disease, finding an objective test for Parkinson’s, engaging...