Written by Danielle Dionne on . Posted in WODs

All members are invited to join this weekend’s farm party!  Details below and event page here.

WHAT TO EXPECT: Saturday will most definitely be family-friendly with dozens of activities to keep you entertained for hours. With over 40 acres located on the banks of the Cacapon River, the farm boasts plenty of adventures to keep you busy or alternatively places to enjoy a quiet nap. We have an armada of water crafts that range from tubes, rafts, swans, and stand-up paddle boards that will all be in use, weather permitting. There are also areas to go hiking, fishing, canoeing, kayaking, and more!

After sundown the farm will switch gears and turn into one hell of a party. We have a massive barn that has been converted into a fully operational bar with a pool table, shuffle board, darts, and nearly every other bar game under the sun; not to mention a sound and light system that will keep people dancing into the early hours!

On Sunday we will be doing a three to four hour “river adventure” on the Cacapon River. The river is beautiful during the Spring and there is every chance to see bald eagles, black bears, deer, ground hogs, etc.!

Monday, May 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday: (Programming update- our Front Squat/Back Squats will be this Wednesday!)

Every 3 minutes for 30 minutes: (10 sets)- Compliments of CF Linchpin

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Squat Snatch

*Doesn’t need to be unbroken

Saturday, May 13, 2017

Written by Danielle Dionne on . Posted in WODs

Wishing PJ best of luck!  Today is PJ’s last day coaching with us!  Wishing him well and thanking him for making Saturday workouts always challenging and fun!

WOD for Saturday: PJ’s last day!

REGIONALS EVENT #5 (modified slightly)

For time (Team of 3):

125 Pull-ups (one teammate holds barbell 185/125lbs))/Scale to Ring Rows

100 Toes to Bar/Hanging Knee Raises (one teammate holds barbell)

100 DB Overhead Squats (50/35lbs)* (only 1 person working at a time)

300 Double-unders (only 1 person working at a time)

Pull-ups/Toes to Bar-Maintain rotate as follows and stay in the following order:

P1- Completes Set of Pull-ups

P2- Hangs

P3- Rests

(P3 will then move to set of pull-ups, P1 to Barbell Hold, P2 to rest…)

*Rx’d load for regionals athletes is 80/55lbs.  Use a load that you are comfortable performing at least 5 reps.  There is no requirement to alternate arms either.  Make sure you are able to achieve proper depth.

Friday, May 12, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

Upon warming up we will have 12 minutes to find a:

1RM Clean

-Then…5 minute rest-

Open 15.4 Workout-

Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups

3 Cleans (may power clean/squat clean)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up

each round, and 3 reps to the clean every 3


Men clean 185 lb.

Women clean 125 lb.

*The scale version in the open was a different variation.  For class purposes we will be doing either pike push-ups on a box, subbing DB Presses, or push-ups. We will be scaling the cleans weight.

Post weight and total reps for score.

Thursday, May 11, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

To be completed with a partner or as an individual:


3 rounds for time:

50 Row for Calories

25 Burpee Box Overs (24/20in)

50 Ab Mat Sit-ups

This is a long aerobic workout.  The key is to keep moving.  Set a pace to be consistent on the 50 Calories.  Try to be consistent on the burpee box overs and push the pace at the end.  The Ab Mat Sit-ups will be your recovery to breath! We will plan on staggering the row and anothr option will be to have a group use the assault bike.


3 rounds (one person working, one person resting)

100 Row for Calories

50 Burpee Box Overs

100 Ab Mat Sit-ups

Score is time.

Wednesday, May 10, 2017

Written by Danielle Dionne on . Posted in WODs

Reflections on yesterday’s training at GP!
I wanted to share with you some thoughts on classes yesterday and show my appreciation to all of you for your effort and progress….
First off….I thought all the groups starting with the 6am (setting a high bar) did an excellent job with form. For yesterday’s workout- efficiency with cycling and with our mechanics was key. The weight was light enough to muscle through, but all of you did a great job scaling with weights and reps too reinforce being patient for the hips to do the work (no early arm bend!) and between alternating from sumo deadlift high pulls and to power snatches; great to see!
For those of you scaling with weight to finish within a reasonable time and also reinforce taking your time for your set-up…I applaud your patience and also want to stress that there is a learning curve and each workout will vary, but overtime the patience will pay off!
With respect to double-unders….I can’t begin to share with you how proud I am to see some of you new to these improving and how committed you are to improving these. When I first came here in November there was less than 50% of people in classes without a rope and in the 5:30pm, everyone had invested in a rope. Shout out to Jake for his progress in the am class!
Energy/support- Every workout varies and some may be more conducive to cheer and support one another on…but the energy in classes- like the 5:30pm and seeing April and Lindsay and everyone cheer them on was awesome! It’s one thing to invest in your own training and come in and out, but to start investing in others’ successes or being the motivator besides the coach is what drew me into CrossFit and makes our culture unique.
Shout out to some impressive athletes putting up some ridiculous times including Angela Cole (11:22) and Liz Parry (10:05) and Jon Wier (9:07). Regardless of what level, it’s great to see everyone push for that last rep….whether it was Jim and Ted on the assault bike going to that dark place (Ted leaving a puddle of sweat on the floor) or Tom and Darrin grinding through that last set, Alex and Abdi having significant improvement in her snatch technique, and coaching both Jeremy and Karla in their faceoff at 7:30pm….soo many endless snippets of effort! That is what I shared to my significant other over dinner when asked how my evening was.
l just wanted to share with you all how much I love seeing this and enjoy coaching you all!
Keep it up!

WOD for Wednesday:

5X 2 Push Jerks + 1 Split Jerk

Complete for time: Master’s Qualifier Workout 2017- 10 minute Cap


Shoulder to Overhead (135/95lbs); (115/80lbs)

Chest to Bar Pull-ups

Score is weight and time to comments.

*This should be a load that you can complete in 3 sets or fewer for the first set of 21.  Be sure to scale accordingly!

Monday, May 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

Programming note- we will be completing 3 more weeks of a front squat and back squat progression varying up the day it’s programmed.  Last week we programmed this for Monday and based on the past couple days we are programming for tomorrow!

Complete for time:

50 Double Unders

50 Sumo Deadlift High Pulls 75/55

50 Double Unders

40 Power Snatches 75/55

50 Double Unders

30 Sumo Deadlift High Pulls

50 Double Unders

20 Power Snatches

50 Double Unders

10 Sumo Deadlift High Pulls

Total reps to consider when scaling:

250 Double-under

90 Sumo Deadlift High Pulls

60 Power Snatches

Scaling Options include: KB Deadlifts and KB Swings.

Score is time.


Saturday, May 6, 2017

Written by Danielle Dionne on . Posted in WODs

REMINDER- NO GYMNASTICS CLASS THIS WEEKEND.  We will be holding one on May 13th!

WOD for Saturday:

Tomorrow is supposed to be in the 60s and the forecast currently has no rain!  Let’s take advantage of this and hit the track for below.  In the case that it is raining, we will do inside!  Dress in layers!

Death by 10m Sprints- Complete 1 10m sprint on the top of the minute, 2 the following minute, 3, and on until you can not complete all reps.


Team of 3: 5 minute AMRAP

Team Plank Burpees

Post total number of sprints/remaining reps in unfinished round and total burpees for score.

Friday, May 5, 2017

Written by Danielle Dionne on . Posted in WODs

Schedule Updates: We will be holding just a 10 and 11am regular CF class tomorrow.  Kaitlin in out of town this weekend and the next scheduled gymnastics class will be next weekend!
WOD for Friday:
Following warm-up
Complete 3 sets: 
Suitcase Carries- use partner as a recovery*
*We will be using the suitcase carries to activate lateral core and QL prior to the deadlifts- pick a KB/DB weight to carry on each arm (4 lengths each arm)

Thursday, May 4, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Three rounds of:

1 minute- Max Burpees

1 minute- Max Power Snatches (75/55lbs) or sub in KB swings

1 minute- Max Box jumps, 24″ /20inbox

1 minute- Max Thrusters (75/55lbs)

1 minute- Max Chest to bar Pull-ups

-1 minute Rest-

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them for score.

Wednesday, May 3, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

Complete for time:


Power Clean and Jerks (155/105lbs)

50 Double-unders

Score is time.

*Consider the total number of reps when scaling weight- this is 30 reps similar to Grace that we completed last week.  You can still be efficient with this doing singles and moving!

*In terms of the double-unders- scale this soo that you can do the prescribed reps in less than 90 seconds when fresh.  I’d rather see you accomplishing double-under reps than scaling to singles (even if it’s as few as 15 reps).

Tuesday, May 2, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

5 rounds:

1 minute Max Calorie Row

-1 minute Rest-

Max Unbroken Floor Press or Bench Press (135/95; 155/105lbs)*

*Choose a weight that you can do 5 reps when fresh (if you can do more than 12 reps increase load); may opt to work with barbell for floor press or DBs depending on load you are using.

-2 minute Rest-

Score is two numbers (total calories and total reps).

Monday, April 30, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

3 sets:

7 Front Squats+13 Back Squats (65-70% of 1RM Front Squat)

-Rest 3:00 minutes in between sets-

*Use rack and re-rack from transitioning into Back Squat


3 rounds:

10 Hollow Rock

10 V-ups

10 Tuck-ups

10 Second Hollow Hold

-Rest as needed in between sets-

Score is load used for sets.