Monthly Archives

March 2017

WOD for Thursday, 3/30/17

By | Strength Programming, WOD | No Comments

The other movement we’ve selected for a strength program is the all-important Deadlift. Similar to the Front Squat on Monday we want you to work up to 5 heavy singles all at the same weight with good form. The weight used will serve as a baseline for the program moving forward.


Week 1: Deadlift
5×1 AHAP *all at the same weight


15 Deadlifts 135/95#
20 Overhead Stepback Lunges w/ MB 20/14#
25 Russian Twists w/ MB

WOD for Wednesday, 3/29/17

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We start the workout with the inclusion of Ring Rows. Horizontal pulling is important for our shoulder posture and to balance all the horizontal pressing work we do (push-ups, burpees, etc). You’d be surprised how important pulling motions are to our shoulder health.


4 Rounds of:
12 Ring Rows
20 Shoulder Taps


As many reps as possible of:

1min Wall Balls 20/14#
1min Push-ups
1min Cal Row
2min Wall Balls
2min Push-ups
2min Cal Row
3min Wall Balls
3min Push-ups
3min Cal Row

WOD for Tuesday, 3/28/17

By | Stability, WOD | No Comments

I think many fitness enthusiasts look at training the core or “abs” as performing crunches or sit-ups. However, the majority of the core’s responsibility is to REMOVE movement, not create it. This is why the majority of our core stability training is with a variety of planks, side planks, and hollow holds, instead of constant flexion of the spine.


RUNNING @80% effort
1x 200m


Tabata: Hollow Holds


100’ Bear Crawl (4x 25’ = across and back twice) (every 25’ = 5 reps)
30 DB Snatches 50/35#
*50 reps per round

Fresh Face on the Hill: Arnee Martin

By | Announcements, Community, Featured, Success Stories | No Comments

This month, we are excited to feature Arnee Martin as our Fresh Face on the Hill.  Arnee has been sweatin’ it out with us for three months, and we love seeing her tackle each workout with determination and intensity.  In addition to puttin’ in work at the gym, she is also participating in our current nutrition challenge!  We love that she has embraced all aspects of our community!

Keep reading to learn more about our new athlete!

Where do you work/go to school?

I work at Ivy Street School in Brookline and go to school at Lesley University for a MEd in Teacher of Visual Arts, PreK-8th.

What brought you to COTH?

I was looking for a new gym to join and my friend suggested that I join her at Crossfit. I’ve always been interested in weightlifting, but never had the opportunity to join a program or class I felt comfortable to continue participating. I think diversity in communities is really important and I saw that at COTH.

What is your favorite CrossFit movement and why?

HAHA! Wallballs, they’re just fun. IDK why. I feel accomplished when I’m able to continuously get the ball high.

Any other fun fact you want to share? (favorite sports team, food, hobby, etc)

I love yoga too!!! Favorite foods are southern or Asian. Hobbies are photography and teaching myself Spanish.

Be sure to give Arnee a “Hi!” and a high-five when you see her around!


WOD for Monday, 3/27/17

By | Strength Programming, WOD | No Comments

We are back to our regularly scheduled programming. The CrossFit Open, is closed. That also means we can start hammering away at some periodized strength programming. One of the movements will be the Front Squat. You will work your way up to 5 heavy singles the weight used will act as a baseline moving forward.


Week 1: Front Squat
5×1 AHAP (all at the same weight)

MetCon: (Cap 12)


WOD for Friday, 3/24/17

By | Strength Programming, WOD | No Comments

The Tall Kneeling DB Shoulder Press is perfect for prioritizing stability and isolating the shoulder. Adding unilateral upper body work is important to healthy and balanced shoulders. With both knees down make sure your butt is squeezed and the hip is open. Keep the low back from arching and the rib cage from flaring.


4 Rounds:
10 (each) Tall Kneeling DB Shoulder Press (Single Arm)
8 (each) Bulgarian Split Squat

MetCon: (Cap 12)

Hang Power Snatches
Bar Hop Burpees (parallel)

WOD for Thursday, 3/23/17

By | Skill, Stability, WOD | No Comments

Today’s class begins with “Hot Bugs”. This is a lot like a stationary Beast Crawl. Hot Bugs are an important exercise to develop major players of the torso. The two muscle groups I’m talking about are the Transverse Abdominals (stabilizes the midline) and the Serratus Anterior (controls movement and stabilizes the shoulder blades and T-Spine).


Hot Bug
10 rounds: 20sec on/ 10 sec off


Kipping Toes to Bar

MetCon: (Cap 20)

Odd: 20 Step-ups 24/20#
Even: (+2) Toes to Bar

WOD for Wednesday, 3/22/17

By | Stability, Strength Programming, WOD | No Comments

There are two usual suspects that have been absent so far in this years CrossFit Open. They would be the Thruster and the Double Under. However, there has yet to be a workout that included both together. Let’s practice today with “Thrustrating”.


3x Green Mile


3RM Front Squat

MetCon: (Cap 15)

For time:
27 Thrusters 95/65#
30 DU’s
21 Thrusters
30 DU’s
15 Thrusters
30 DU’s
9 Thrusters
30 DU’s

WOD for Tuesday, 3/21/17

By | Strength Programming, WOD | No Comments

Today begins with our Strength Circuit. Strength Circuits are a great way to include various strength exercises and complete them in a shorter amount of time. Our other strength programming like squats, deadlifts, and cleans take a bit more time and require more rest in between sets because of the high loads so those movements are programmed to be performed by themselves. It is also on opportunity for us to program or unique strength training and accessory exercises.

Strength Circuit:

4 Rounds:
1 lap Single Arm Bottom’s Up KB Stability walk
10 Ring Dips
5 Dragon Flags

MetCon: (Cap 20)

20 Boulder Stepback Lunges 20/14#
20 Sit-ups
20 Pull-ups