100920 Monday: STRENGTH WOD take no more then 6 sets including warmups to find your 3 rep max in the front squat (should take less then 20 minutes). We hit a 5RM three weeks ago CONDITIONING WOD: 500m row for time, rest, 400m row for time, rest, 300m row for time, rest, 200m row for […]

Next Saturday there is NO regular class, it is our FGB Fundraiser! Join the CrossFit Oldtown team on FGB5.org today and start raising funds. Still want to hit the WOD but not fundraise on FGB5.org? No problem, we will ask for a $50 donation at the door – better to join at FGB5.org and start […]

I’m making a list and checking it twice, a lot of my crew is missing in the  fight! Join Team CrossFit Oldtown in FGB5 Today! 100917 Friday “Onion Skin” 5 rounds for max reps of pullups, shoulder press (30 minute time limit) Once you come off the pullup bar your set is done, record your […]

100916 Thursday 21 Hang Snatch (65w-95m), 21 Dips, 800m Run, 15 Hang Snatch, 15 Dips, 600m run, 9 Hang Snatch, 9 Dips, 400m Run “Alternate WOD” Substitute twice the Kettlebell High Pulls for snatch: 42, 30, 18 MObility WOD: Ring Ready Shoulders

100915 Wednesday Back Squat (with chains) Every 3 minutes perform 2 Back Squats (with chains) for 7 rounds. Your ’score’ will be the average load used over all 7rounds/14 lifts This is a different kind of strength workout. We want zero misses, we want 14 lifts in 7 rounds. We are measuring intensity/load in a […]

Get in the Fight! Join Team CrossFit Oldtown in Fight Gone Bad on September 25th! We need your participation!! 100914 Tuesday 3rounds run 400m, row 300m, 20 pull ups, 10 Lou-pees Lou fell at home a few weeks ago holding a glass of water, it cut through some tissue and he needed surgery, here is his […]

100913 Monday Strength Complex: Hang Clean x 3, Jerk x 3, Front SQ x 3 – Bar never touches the ground. This is 3 cleans followed by 3 jerks followed by 3 front sq. Record top load to comments. “Alternate WOD” 15 Dumbbell Clean and Jerk, 30 Jumping Lunges, 400m Run Bulldog: 3r, Infidel: 4r, […]

“Severin” 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class […]

100910 Friday: “Filthy FGB5 Prep” 500m Row, 50 Wallball, 50 High Pull, 50 Box Jump, 50 Push Press, 500m Row

100909 Thursday 5rounds of 5 Deadlift (70% max), XX Dips, 30 double-unders Bulldog: 9 Dips, Infidel: 12 Dips, HTFU: 15 Dips