10 Almeida St
East Providence, RI 02914
(401) 426-3488

Where is the WOD….?

Hey Gladiators, We are continuing to use the SugarWOD app for programming and workout tracking. This app is awesome and you should all download it ASAP. It is free and super simple to use. The workouts will also be sent to you by notification, similar to a txt message, directly...
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4.1.17 “April Showers”

Fitness & Lifestyle & Sport “April Showers” Teams of 2 one works while one rests 400m Run (each) 80 Airsquats 80 Abmat Situps 400m Row (each) 40 Sumo Deadlift High Pulls (95,65$ 40 Pullups 400 Jump Ropes EXTRA CREDIT ENDURANCE 2000m Row rest 5 minutes 1500m...
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3.10.17 “Team Mr. Clean”

FITNESS & LIFESTYLE “Team Mr Clean” AMRAP 20 Teams of 2 20 Power cleans (135,95) 20 Box Jump overs (24/20) 20 Push Jerks (135,95) 20 Box Jump Overs 20 Hang Cleans (135,95) 20 Box Jump Overs 20 Split Jerks (135,95) 20 Box Jump Overs SPORT & PERFORMANCE If not retesting...
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2.25.17 “Schlitzy”

FITNESS & LIFESTYLE & SPORT “Schlitzy” 4 Rounds 400m Run 15 Chest 2 Bars 45 Double Unders RX+ substitute Muscle ups for chest 2 bars Choose 5,4 or 3 per round. COMPETITORS that are testing the OPEN WOD again on Sunday or Monday should rest on Saturday. You can perform...
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2.24.17 “OPEN WOD 17.1”

Please visit the games.crossfit.com for official rules and standards of the movements. Print out official scorecards for athletes registered in the OPEN and leave them on the desk for the head coach to confirm. Also a reminder to athletes to enter your scores in online...
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2.23.17 “PreWod”

Warm up: AMRAP 12 Personal Goat Warm up: The Coaches will help you choose a few movements to work on. These will be basic skills like jump rope, box jump, pushups, T2B, Pullups, butterfly, HSPU, wall squats, burpees, ring dips or pistols. EX: 4-5 rounds 10 Double under attempts,...
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Storm Update

Hey Everyone, We will be OPEN for the 5am class tomorrrow only. After that we will be closed for the remainder of the day. If the storm happens to miss us or not be as bad as expect we may possibly open up the PM classes. We will post any updates in this website and/or the...
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2.2.17 “Be FIT”

FITNESS & LIFESTYLE Warm up Teams of 2 AMRAP 12 2-4-6-8-10-12-14 Burpees Calorie Row Partner 1 does Burpees while partner 2 does Rowing. Both must complete 2,4,6,8…. or each movement. CORE Tabata Circuit 4 rounds Hollow Rocker Side plank left Side plank right WOD 4 rounds :45...
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1.14.17 “Clang And Bang”

FITNESS & LIFESTYLE “Clang and Bang” TEAMS of 2 One works-one rests-split reps however 50 Clean n Jerks (135,95) 30 Burpees over the bar 40 Power Cleans (165,115) 30 Burpees over the bar 30 Deadlifts (195,135) 30 Burpees over the bar SPORT & PERFORMANCE A.OLY...
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Friday, December 30th

FITNESS & LIFESTYLE A) STRENGTH 20 rep back squat- only add upto 10 pounds from last week This is an OLD SCHOOL training protocol that we will follow for the next few weeks. Here is an excerpt from breakingmuscle.com about the program: “For the 20-rep assault, select a...
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