Today’s WOD:
- Alternating Tabata L-Holds/Plank Holds
- 400m Run
- 50 Double Unders
- 400m Run
- 40 Double Unders
- 400m Run
- 30 Double Unders
- 400m Run
- 20 Double Unders
Good Times!
Welcome To North Shore CrossFit
CrossFit is a high intensity training program that is scalable for everyone! We offer a free introduction to CrossFit, all you have to do is call or email us! CrossFit is not only a great way to get in shape, but it is a community filled with fun and great people to help you achieve your fitness and life goals! Read our Testimonials to get a glimpse of what you will experience. 
| 5 Week Fitness Boot CampOur 5-week boot camp will give you the coaching you need to make it happen.
7 days a week for 5 weeks, 35 sessions for $249
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Eat Well Feel Good
with Diane Frampton’s guide to living a Paleo Lifestyle!
May 20, 2012
Sunday 5-20-12
3 rounds of:
Max reps of each in 45 seconds/rest 15 seconds of:
Push Press (135/95)
Push Ups
Double Unders
Front Squats (135/95)
200m Run
1 Min Rest
May 20, 2012
ROK 5K
2 Brett Rickenbach 18:07 5:51
7 Steve Blair 20:35 6:38
11 Gregg Spiro 22:16 7:11
15 Mike Kochansky 22:56 7:23
26 Joe Pagliarulo 24:13 7:48
33 Barry Livingston0 25:47 8:18
51 Jamie Dalton 29:26 9:29
Running Homework
8×30 Seconds Hill Sprints
Rowing workouts week of May 20th
Workout #1
Threshold Intervals
Row 4 minutes at 90% effort (2k plus 5 seconds) and 3 minutes at steady state pace. Repeat three times.
Workout #2
Steady Row with Short Bursts
Row 25 minutes at 2k plus 10-12 seconds with power tens at every 500 meter.
May 18, 2012
Gym/Parkour for Friday, May 18th
Today we will focus on presses: every kind there is, and progressions to get you doing these amazing strength skills. As part of the basic tumbling we will also be doing partner-handstand work, so get in and get a workout!
Warmup: basic tumbling
Skill: press (slide in, straddle, reverse, assisted)
WOD: 10 min AMRAP – obstacle course
May 18, 2012
Friday, May 18, 2012
Today’s WOD:
- 5×3 Back Squat
1,2,3,4,5,6,7,8,9,10
- Deadlifts (155/105)
- Push-ups
- Team Prowler Relay
Good Times!
Today’s WOD Sponsor is Scott Berger Landscape Design. Get your yard spruced up this spring!
Get Started Now
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Vote Now
Vote for North Shore CrossFit as the best health club on the North Shore.
Vote for NSCF Best Health Club
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
Our Location
North Shore CrossFit is located at:
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
NSCF Photos, Videos, and FB
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts...
May 21, 2012
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