Wednesday 10/14/20

September 27, 2022
Wednesday 10/14/20

No CrossFit Kids

No Kids classes this Saturday, 10/17


  1. If you are a new member or interested in a Free Trial Class, please contact us by email (with received confirmation) before your first class.
  2. Review all COVID-19 Policies and Procedures HERE. You can also WATCH THIS VIDEO .
  3. You will be required aCOVID19 802 WAIVERbefore your first class.
  4. If you have recently traveled out of State, or came to Vermont from a different State. You must abide by self-quarantine guidelines FOUND HERE.
  5. If you have traveled, YOU MUST WAIT ONE WEEK before getting tested.


The Board

This WOD is repeat, but the last time we did it Rx, was using a heavy Dumbbell and not a KB. Very few were able to do It with a kettlebell, which is stated next to their name on the board. Use your time as a guide on what to use for an implement in the WOD.

Repeat (for some) 2/10/20

The year is incorrect on the board. It was from 2020.

The Warm-Up

Rx/Performance Strength

This complex is lengthy and might be a bit overwhelming to those learning these movements. We have condensed down the list for Fitness/new athletes to work their way through. Be sure to watch the next video if you fall into this category.

Fitness/New CrossFitters: Strength


THIS WOD IS CHALLENGING, especially if you are using a Kettlebell. It is very Important you practice the KB Jerk with a light weight and work your way up to the weight you want to use for the WOD. Even if you choose to use the heavy dumbbell, the dumbbells are a bit easier to handle than the KB. The KB's challenge more shoulder stability, and the Rx weight should only be performed with a KB by advanced athletes. Be smart, the coach will ask you to scale down, for your own safety if necessary.

The Finisher

New movement alert!

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