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CrossFit on the Hill

King of the Hill - October 2017

Meet the King of the Hill for October 2017!

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There’s new royalty in town. We’ve crowned Mike Warburton as October’s King of the Hill! Mike consistently attends 6am classes, constantly challenges himself, and has seen tremendous improvements in his performance. Look out for his WOD this month, which we can only assume will light your quads on fire!

Read more about our new King below!

What drew you to CrossFit?
DAN RIVIELLO (he’d probably kill me if I didn’t say that..). But really, I had grown stagnant with my workouts and I had stopped progressing and pushing myself. I needed a new challenge and something I wouldn’t get bored with right away — I am so happy I did try it out and have never looked back since!

What keeps you coming back to COTH?
The coaches and community make it feel like a real family here. I’m also the type of person that needs to be pushed out of my comfort zone in order to get better and there is tons friendly competition and coaches here that do that.

Biggest Improvements/Struggles with CrossFit?
My biggest improvements since I’ve joined are definitely gymnastic movements and making form a priority overall. Anyone who knows me will tell you my biggest struggle — two words— DOUBLE UNDERS. And I have the marks on my arms and legs to prove it 🙂

Meathead Nickname?
Never really had one — friends in college used to call me Wooba which I guess is a play on my last name.. so there’s that.

Meet the Queen of the Hill for September 2017!

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Bow dow to your newest, fairest ruler of the land/the hill for September – 2017, Caitlin Cashner!

Read more about our new queen below!

What drew you to CrossFit?
The variety of the workouts really appealed to me, something different everyday. Also, it’s really close to my house 🙂

What keeps you coming back to COTH?
The community at Crossfit on the hill is so welcoming. Everyone is genuine, happy, and has a positive attitude. It really helps motivate me and keeps me coming back!

Biggest improvements/struggles with CrossFit?
Double unders and pull-ups, ugggghhhhh…

I do think I’ve definitely improved in all of the different weightlifting movements, but as I’d never done them before, I certainly had no where to go but up!

Meat head nickname (with explanation)?
I’m the oldest of four kids and all of us have names that start with C. So my brothers call me “Big C.” Is that a meathead nickname? All of us have also been called “cashmoney” at some point, since our last name is Cashner.

What type of workouts do you like (AMRAP, For time, EMOTM, etc)?
I tend to like the for time workouts or EMOTM, I think I push myself harder for those.

Do you like long, medium, or short workouts?
I like short or long, I feel like mediums are always the biggest killers.

Name a few of your favorite movements.
Situps, Singleunders :), power cleans, farmer’s walks, box jumps

Do you enjoy low reps/ high weight or high reps/ low weight?
high reps/low weight

Canceling yoga classes

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We’re sorry to announce that we will no longer be providing yoga on the hill for the remainder of the summer. We will be revisiting our schedule for the fall soon and making a decision on how to re-incorporate yoga on the hill.

As of today, all yoga memberships will be ended. If you’ve purchased a class pass, please reach out to us at regarding a refund.

Thanks and best,
-Joel & COTH Staff

Joe Laviano, King of the Hill for July, 2017

Meet the King of the Hill for July 2017!

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Sound the horns! Ladies and gents, we’re pleased to announce to you the King of the Hill for July – 2017, Joe Laviano!

Making Joe the King is long overdue. Joe began his Crossfit journey with us a few years ago with his girlfriend — another beloved lady workhorse of our community — Emily. Ever since then, his hard work and commitment to learning has paid off as he’s made significant strides at COTH. Joe is one of the few people we know that can inhale a chipotle burrito for breakfast, lunch and dinner, and still stay fit!

Keep reading to learn more about the new King!

What drew you to CrossFit?
I’ve always wanted to try Crossfit, but was super skeptical and never pulled the trigger. My girlfriend (and former COTH queen) Emily brought me to the COTH Christmas party in 2015; I was instantly hooked, she got me a trial membership as a gift, and I’ve been stuck here ever since!

What keeps you coming back to COTH?
For starters, I’m insanely competitive and love beating my old times (and Josh) day after day. The progress I’ve made in a year alone has allowed me to #BeBetter and always come back for more. Above all that, though, COTH has some of the most amazing people I’ve ever met in my life. Everyone’s energy fuels me to push through every workout and have a ton of fun along the way. I’ll even have the pleasure of moving in with two fellow COTHletes in September!

Biggest improvements/struggles with CrossFit?
I’m a big fan of the more technical movements, so that’s where I think I’ve seen most of my improvement. My clean and snatch have both DOUBLED since I’ve started here, and I’m always working on new skills (double unders, handstand walks, muscle-ups) and getting better every day.

I’ll keep my struggles to three words: WALLBALLS, WALLBALLS, WALLBALLS.

If you could create your own WOD, what movements would you use?
My favorite workouts are either short & heavy barbell movements or longer bodyweight AMRAPs. My wildest dreams revolve around a 20 minute HSPU/Bar Muscle Up/Burpee workout, but also wouldn’t mind a barbell complex or something similar.

Meat head nickname (with explanation)?
I force all my partners on Saturday workouts to go by “Burpees and Burritos” on the board, even though they both apply to just me. I’m always in the market for a new nickname, though, so I’m up for any suggestions.

Partner Challenge – 2017

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It’s that time of year again – time for our 2nd Annual Partner Challenges!!! This is an excellent opportunity to test your limits, show off your strengths, work on your weaknesses, and engage in some friendly competition with a buddy of your choice.

There will be FIVE (5) challenges incorporating movements that can be performed by EVERYONE – In other words, no scaled or Rx divisions. There will be one small twist: We challenge everyone to perform DU’s in one of the challenges. If you still struggle with DU’s, you have plenty of time to practice – grab a coach & get to work!

Challenges will be announced on the blog beginning on 6/19. You will have 5 weeks to complete all 5 challenges.

Partners must be of the opposite sex (No coaches – sorry!)

You have two (2) attempts MAX to complete each challenge. If you choose to make a 2nd attempt, you must submit the score from your 2nd attempt – you cannot submit the “best” score from both attempts. (Didn’t see that coming!)

More information will be released on Monday, 6/19 – Stay tuned!

$25 per team. Register on Pike13/front desk,

1st place team: $50 account credit; 2, 2-week passes for friends and family; 2, COTH water bottles

2nd place team: $35 account credit; 2, 2-week passes for friends and family; 2, COTH water bottles

Meet the Queen of the Hill for June 2017!

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Two queens in a row? We just had to! Welcome us in graciously proclaiming our new Queen of the Hill for June – 2017: Colleen McDonald!

If you’ve come across Colleen, you’ll easily see why she was chosen as QOTH. Colleen has an addicting, positive attitude and constantly shows up ready to put in hard work! She’s come a long way since joining our community a year ago.

Aside from being the Queen, Colleen is also a RN at Boston Children’s Hospital, so you can say she’s a bit of a superhero as well!

Keep reading to learn more about the Queen!

What drew you to CrossFit?
Growing up, I was apart of many soccer teams and track teams. I was so used to the team atmosphere that going to the gym and working out on my own was boring. After graduating nursing school and starting a new career, I felt like something was missing. I had always been interested in the idea of CrossFit but I never had the nerve to actually try it. Carmen and another one of our nursing friends convinced me to go to a Saturday partner WOD and I have been hooked ever since.

What keeps you coming back to COTH?
I know everyone says this but it is the community that keeps me coming back. The coaches and members bring out the best in everyone that steps inside that box. The encouragement, motivation, and friendships are unlike any gym I have ever been to.

Biggest improvements/struggles with CrossFit?
My biggest improvement also happens to be my biggest struggle – pull ups. I’m pretty sure when I first started I was using every single colored band at once just to do a pull up. It took about 8 months until I was able to finally get my first strict pull up. They are still a work in progress but they’ve come a long way since I first started.

If you could create your own WOD, what movements would you use?
Wallballs, DUs, box jumps, maybe some running

Meat head nickname (with explanation)?
I don’t actually have a meat head nickname. My family and friends call me leeny so sometimes you will hear Joel call me “Leenz”, “Leen cuisine”, “Leen meat”, or “Torta-Leeny”.

Yoga plans, prices and info

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Looks like this past Sunday’s class was a huge hit! We had over 20 members participate and by the looks of things, their were some very happy campers (we’re talking about you Neil)!

Wanted to share the pricing structure and dates/times which we’ll be hosting Yoga on the hill for those who are interested in signing up.

Sunday’s at 10:30am
Monday’s at 7am

Thursday evenings are currently in the works, as we look to expand class offerings and gain interest. Please find class pack options and pricing information below.

Class Passes
$20/month for Members
$30/month for Non-Members

Class Packs
$15 – 1 class
$40 – 5 classes
$70 – 10 classes

If you’re interested in signing up, let a coach know, or you can access these prices and checkout through Front Desk. Any other questions can be directed to

See you at the box!

WOD for Friday, 4/7/17

By | Strength Programming, WOD | No Comments

Our “Nasty Girl” this week is “Jackie”. Maintaining heart rate and not burning out is essential to surviving this chipper of rowing, thrusters and pull-ups. This is your true test of your metabolic engine. Get inspired by watching Jason Khalipa achieve the world record (5:04):


Week 2: 8×5 @70% of Week 1’s Weight


“Jackie” (Cap 15) *Compare to 8/26/15
1000m Row
50 Thrusters 45/35#
30 Pull-ups

WOD for Thursday, 4/6/17

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The Cossack Squat is challenging lateral lunge. It develops strength through the frontal plane and creates a lot of lateral control and hip mobility. It can be very challenging so regress if needed until the movement is smooth.


10 (each) Half Kneeling BU KB Press

20 Alternating Cossack Squat
Cossack Squat:

Assisted Cossack Squat:


4 RFT:
20 Stepback Barbell Lunge (95/65#) *alternating, front rack
20 DB Snatch 50/35#
25 Unbroken DU’s or 50 UB Singles