crossfit

AECrossFit is one of Boston's newest programs - run out of Athletic Evolution, which has been delivering athletic performance results for almost 10 years! At AECrossFit, we work with you every step of the way using our customizable workouts that will get you fit, fast.

Wednesday July 23rd

Strength- EMOM 10min

ODD- :30sec Max Effort Push Ups

EVEN- :30sec Max Effort Strict Pull Ups

(Scale Pull Ups To Holds)

 

WOD- For Time

50-40-30-20-10 Dubs (x2 Singles)

20-16-12-8-4 HSPU (L1- 15-12-9-6-3 HSPU) (L2 Pike Push Ups)

 

 

 … Read More »

Tuesday July 22nd

Strength- Complex

P. Snatch + 2 OH Squat + P. Snatch- 5×1 Working Up to Heavy Set

*Can not let go of the bar during all the movements in the complex.  Does not have to be touch and go.

(Notebook: May 9th)

WOD-5 R.F.T.… Read More »

Farewell to Jon Roberts!

Jon Roberts will be leaving us this week.  He is changing jobs and moving to California.  Make sure you say your goodbyes if you see him in class.  If you do not know Jon he has been a AECrossfit member for over a year now and was frequent to the late night crossfit classes.  … Read More »

Monday July 21st

Warm Up- 8min Roll

Mobility- 3x

Ankle Mob. x5e

Cook Hips Lifts x:15each

Deep Squat Hold x:30

 

Skill- Dubs, Pull Ups, Goat

 

WOD- Harkey

3 R.F.T.

50 Dubs(100 Singles)

50 Sit Ups

800m Run

 

 … Read More »

Saturday July 19th

Strength- KB Swings (Russian) 4×10

Russian Twists (With Slam Ball) 4×20(10e)

 

*3 Warm Up sets for Deadlift Warming Up to weight Used in the WOD.

 

WOD- EMOM 12 min

1 Deadlift Rx(70%)

3 Burpees

5 KB Swings (American) Hp(70, 53) Rx(53, 35) L1(44, 24)

*If you do not finish the exercises within the minute then finish it during the next minute and take the rest of that minute off and continue back into the EMOM the following minute.… Read More »

Friday July 18th

Strength- Snatches 4×3
(Notebook: July 11th, June 23rd)
Windmill- 3x5e

WOD- 5 R.F.T.

5 Snatches Rx(115, 95)
100m Farmers Carries (with KB or DB)… Read More »

Custom Fit Meals is Up and Running!

Curious as to what that huge new fridge in the box is for? It’s for YOU!

Custom Fit Meals is a company that cooks, packages, and delivers healthy and high quality meals right to AECrossfit. It’s easy, tasty, and convenient and we can’t wait for you to give it a try.… Read More »

Thursday July 17th

Warm Up-  8min Roll

PVC Abs x12each

Mobility-3x

Wall Hip Flexor Stretch x:15e

Wrist Stretch :20 sec

PVC OH Squat x10

WOD- Racheal

12 min AMRAP

12 Box Jumps Rx(24, 20)

6 Thrusters

6 Burpees

 

 … Read More »

Wednesday July 16th

Strength-
Jerks- 4×3 (Off Rack)
Partner Side Toss- 3x6e
(70%-80%. Notebook: July 8th, June 25th)

WOD- For TIme
500m Sprint
-1 min Rest-
2 Rounds
20 Burpees
20 TTB
10 Sh to Oh Rx(155, 105) L1(135, 95) L2(95, 65)
-1 min Rest-
500m Run… Read More »

AECrossfit News:

We now are offering Custom Fit Meals for all members!

No Contracts. No Commitments. Just Results!

Go on their website and learn more.  You order your meals by Wednesday and they will deliver them right to the gym!  We are already a live cooler on their website so you can start ordering this week if you want.… Read More »

Upcoming Events

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD CompetitorsWOD GynasticsWOD Paleo Power Meals 321GOMD

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