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Wednesday, May 24, 2017

Memorial Day Weekend WOD and Schedule

We'll be running the Hero WOD MURPH this Memorial weekend!
Come on down and get Serious this Saturday at 10am!

No classes on Monday, only open gym.

Monday, May 22, 2017

Monday 5/22/2017 WOD

Strength - Back Squat:
5 Sets of 3 Reps at 85%
20 partner Ball toss sit ups

WOD - 3 Rounds:
Row 500m
20 Wall Balls
15 Box Jumps
10 T2B

Monday, May 15, 2017

Monday 5/15/2017 WOD

Strength - Back Squat:
40 Reps at 75%
10 Weighted sit ups each time you rack

WOD - 5 Rounds:
250m Row
8/side KB Slider lunges
10/side Plank hip tap to leg raise
12 Box Jumps
Heavy Farmers Carry down/back

Tuesday, May 9, 2017

Tuesday 05/09/2017 WOD

Strength - OH Press:
4 sets of 6 reps @ 75%
6 Core Extensions
6 Push ups

WOD - 10 min AMRAP:
8 T2B
8 DB Thrusters
12 DB Walking Lunges

Monday, May 8, 2017

Monday 05/08/2017 WOD

Strength - Front Squat:
3 sets of 8 reps 65-70%
20 Mtn Sliders

WOD - 3 Rounds:
400m Run
21 KB Swings
12 Pull ups

Friday, May 5, 2017

OPEN GYM ONLY MAT 6th

Happy Cinco De Mayo ! Sleep in tomorrow or come down for Open Gym ONLY 10-12

Monday, May 1, 2017

Monday 5/1/2017 WOD

Strength:
Back Squat - 5/3/1/1/3/5 Reps
6 rounds of 6 Box Jumps
10 Slider Crunches

WOD - Baseline from Hell:
4 Rounds-
400m Run
10 Pull ups
20 Push ups
30 Sit ups
40 Squats

Friday, April 28, 2017

WOD Wednesday 4/26/17

Power Clean- 5x5
Full Clean- 5x3
Deadlift- 5,4,3,2,1

5 Burpees between each Set

Wednesday, April 26, 2017

WOD Tuesday 4/25/17

Shoulder Press- 5x5
Incline Press-5x3
Flat Bench- 5,4,3,2,1

21x15x9

Row Cals/Ring Pushups





Monday, April 24, 2017

WOD Monday 4/24/17

Strength:
OHS- 5x5
FS- 5x3
BS- 5,4,3,2,1

WOD:
 3 Rounds for time
-Run 800m
-30 Kettle bell swings
-30 Sit ups


Grip Strength Challenge: Single-Arm Deadlift


Friday, April 21, 2017

June 3rd Power Meet Entry Form

Full Power Lifting Meet                          Squat, Bench and Deadlift
Saturday, June 3     Check-in 9 a.m.       Meet Starts at 10 a.m.
Sponsored in part by FITNESS CROSSING
140 Elliot Street, Building F, Beverly, MA 01915
(508) 284-0627

Individual Lifts $25 each full meet $75                     10% off Military, Police and Fire
Sanctioned by WFSS      World Federation of Strength Sports
REGISTER TODAY! Deadline May 17                                                           
**Late entries subject to a $25 late fee
 
Registrant: ______________________ Age: ________Phone: ________________________
Address: _____________________City: _______________ State: _________ Zip: _______
Email: ___________________________ Current Weight: ____________________________
Please check your categories:
___ Junior (under age 18)   ___ Men   ___ Women   ___ Senior (over 55)
___ Squat     ___ Bench     ___ Dead      ___ All 3 Lifts
Weight Class (Circle one)   275 – 242 – 220 – 198 – 181 – 165 – 148 – 132 – 123 – 114
For Official Use Only:
Weight at Check-In​__________​Opener Squat:        ​__________
Opener Bench:​        ​__________​Opener Dead:​__________                           

 Email TO: FCBEVERLY@yahoo.com
Fitness Crossing Attn: Power Meet










Print this form out and bring it to the meet!
Let's Get Serious!

Fitness Crossing Mission Statement



Fitness Crossing Provides Professional Strength & Conditioning Coaching in a No Frills No Nonsense Setting. All Are Welcome From Beginners To Competitors. Check Your Ego At the Door and Prepare to Work Hard Today For a Better You Tomorrow- Time to Get Serious

Thursday, April 20, 2017

Power Meet June 3rd

Here is the new Flyer for our upcoming Meet scheduled for June 3rd
Come down to register today and Let's Get Serious!



Wednesday, April 19, 2017

Monday, April 17, 2017

Monday 4/17/2017 WOD

Happy Patriots Day!

Class Schedule is 5:30 and 6:30pm   GET SERIOUS!

Strength - Back Squat:
5 Sets of 5 Reps at 75-80%
5 Sets of 10/side Pallof press to overhead

WOD - 4 Rounds:
400m Run
10 Pull ups
10 Push ups
10/side Split Squats (weighted)
10 Box Jumps

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