Monday, February 27, 2017

Monday 2/27/2017 WOD

Strength - Back Squat:
6 sets of 1 rep at 90%+
6 sets of 8 reps Ring Extensions

WOD - 5 Rounds:
10/side Split Squats
10 T2B
10/side Slider Lunges
Sled Push down/back

WOD 17.1:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs 
50lb DB/35lb DB
Time cap: 20 minutes




Wednesday, February 22, 2017

FC Power Meet March 25th

Power Preparation March 25th meet.
$149 includes $75 entry fee for members, $199 includes $75 entry fee for non members.
12 Powerlifting workouts including squats, bench, and deadlift.
 The times for these powerlifting sessions will begin at 6 pm on Mondays and Thursdays and 11am on Saturdays up until March 25th. Program begins Monday, February 27th.
 Any additional questions please e-mail fcbeverly@yahoo.com.  Let's get serious about fitness!



Tuesday, February 21, 2017

Tuesday 2/21/17 WOD

Front Squat
Push Press

WOD:
Fran: 21-15-9
Thrusters
Pull Ups

Fitness Crossing Referral Program

Fitness Crossing Referral Program

1 Referral: 10% off next month of membership
2 Referrals: 25% off next month of membership
3 Referrals: 50 % off next month of membership
4+ Referrals: Free month of membership at FC
20 Referrals: Free year of membership at FC

Get your friends and family to come down to Fitness Crossing to get serious about fitness today! With our new referral program, you will be able to save yourself some money as well get others interested and excited about getting healthy. Our discount will only be applied once your referral signs up with us for the standard $149/month price. Spread the word!

Call us Today: 508-284-0627


Saturday, February 18, 2017

Sat 2/18/17 Olympic Lifting Seminar

Snatch and Clean and Jerk
Instruction, Progression, and Execution
Video analysis and coaching from the best!
Just learning and need mobility or stability?
Want to set a PR?
Come on down

Tuesday, February 14, 2017

Tuesday 2/14/17

Dynamic
Push Up- 5x5
Ring Row
Slam Ball
Vevt. Sump

Strength:
Incline Barbell 10x5
Bent Row 10x5

21-15-9
Dips/Pullups




Congrats to FC lifters, Awesome Job!



March 25th Power Meet

Hey everyone, just reaching out to let you all know that we are slowly approaching our FC Power Meet scheduled for March 25th. To fully prepare for this meet, we will be offering a powerlifting program down here at Fitness Crossing 3 days a week. We are offering this program for around 12 powerlifting training sessions we can get in with an entry fee at FC for the meet. Call for details on the total prices. If you want to get in some great workouts and be fully prepared for this upcoming Power Meet, I advise you to get down here and get serious about fitness!

Fitness Crossing


Wednesday, February 8, 2017

No 12:30pm Workout Tomorrow 2/9/17

No Workout Tomorrow on Thursday, February 9th at 12:30pm  because of the impending snowstorm.







Wednesday 2/8./17


Wednesday 2/8/17

Strength- Stiff Legged Deadlift
4 Sets of 10 reps @ 50-60%
4 sets of 10 slider curls

WOD- 4 Rounds for time:
30 Walking Lunges (DBs optional)
15 toes to Bar
10 Handstand Push ups or Hand Release Push Ups



Sunday, February 5, 2017

Monday 2/6/2017 WOD

Strength - Front Squat:
5 reps @ 75%, 1 rep at 80%
5 reps @ 75%, 1 rep at 83%
5 reps @ 75%, 1 rep at 86%
3 sets of 15/side Band rotations

WOD:
Buy-in - 500m Row

4 Rounds:
8/side Single leg depth squats
10 Pull ups
12 weighted walking lunges
14 GHD Sit ups (weighted sit ups)

Buy-out - 250m Row

Bonus:
1000m Team row

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...