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Tuesday January 2, 2018 January 2018 Member of the Month: Brad Galle

Congratulations to Brad Galle, our first Member of the Month for 2018!!! Brad has been a member at Commonwealth for two and a half years and an awe…

Saturday December 2, 2017 December 2017 Member of the Month: Dan Hurwit

Congratulations to Dan Hurwit, our December 2017 Member of the Month! Dan has only been with us for seven months, but he has made a great impac…

Commonwealth CrossFit – WODStrengthSquat Clean10 Minute EMOM 1 squat clean. Ascending in weight.MetconMetcon (Time)21-15-9
Squat cleans (95/65)
Pul…

Commonwealth CrossFit – WODStrengthOverhead SquatBuild up to a heavy 1 rep for the day. From the rack.MetconCrossFit Games Open 12.2 (AMRAP – Round…

Commonwealth CrossFit – Specialty ClassesBack Squat60%2×5,65%2×5,70%2×4,75%x3,80%x2,90%x1,95%x1Snatch Complex- Snatch P…

AnnouncementsTonight’s 7:30 PM class cancelled. There are no sign ups and we have a sick coach :(Commonwealth CrossFit – Specialty ClassesBack Squ…

Commonwealth CrossFit – Specialty ClassesBack Squat60%2×5,65%2×5,70%2×4,75%x3,80%x2,90%x1,95%x1Snatch Complex- Snatch P…

Commonwealth CrossFit – WODStrengthBench PressEstablish a heavy 1 rep for the day.MetconMetcon (AMRAP – Reps)3 Minutes
Max burpee ring muscle-ups
R…

Commonwealth CrossFit – WODStrengthPush Press (5×3 flat @ 75-80%)All working sets done at the same weight.MetconMetcon (Time)10 Rounds
9 Push p…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
2 Rounds
80 Toes to bar total
35/20 cal row each
35/20 cal bike each
40 Cleans (135/95…

Commonwealth CrossFit – WODStrengthFront Rack Lunge10 Minute EMOM 2 alternating lunges ( 1 each) ascending in weight. From the ground.MetconMetcon …

Commonwealth CrossFit – WODHappy Thanksgiving!!!MetconMoose (Time)1000m Row
then
10 Rounds
7 Bar facing burpees
3 Thrusters (95/65)
then
1200m Run …

Commonwealth CrossFit – Specialty ClassesFront Squat (70%x5,75%2×5,80%2×4,85%x4,90%x2)Pause snatch (50%x4,55%2×3,60&#37…

Commonwealth CrossFit – WODStrengthDeadlift (4×6)x6 @ 45
x6 @ 55
x6 @ 65
x6 @ 75MetconMetcon (Time)21-15-9
Deadlift (225/155)
Box jump (24″/20″)

Commonwealth CrossFit – WODSkillBar Muscle-upsMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
5 Strict handstand push-ups
10 Strict pull-ups

Commonwealth CrossFit – Specialty ClassesBack Squat (60%2×5,65%2×5,70%2×5,75%x3,80%x3,90%x2)Snatch (Work- up to 5 singles @…

Commonwealth CrossFit – WODStrengthBack Squat (5RM)Build up to a 5 rep max.MetconMetcon (AMRAP – Rounds and Reps)9 Minute AMRAP
30/25 Cal row
10 Ba…

Commonwealth CrossFit – WODStrengthOverhead SquatEstablish a heavy 2 rep for the day. From the rack.MetconMetcon (Time)42-30-18
Air squats
Ring row…

Commonwealth CrossFit – WODStrengthShoulder Press (4×5 flat @ 65-75%)All working sets done at the same weight.MetconMetcon (AMRAP – Rounds and …

Commonwealth CrossFit – WODMetconMetcon (Time)2 Rounds
15 Front squats (45/35)
15 Hand release push-ups
2 Rounds
15 Front squats (95/65)
15 Strict …

Thursday November 16, 2017 November 2017 Community News

Hello Commonwealth!

Happy Thanksgiving! There’s so much to be grateful for and at the top of our list this year, is you, our members.  We’ve got…

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – WODSkillTurkish Get Up3 reps each side at max possible load. Feel free to move to barbells to progress the load.MetconMetco…

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – Specialty ClassesFront Squat (A whole bunch, see below)55%x5,65%2×5,70%2×4,75%x4,80%x4, 85%2x3hang …

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
120 Double unders
30 Snatches (135/95)
60 Medball sit-ups (20/14)

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks …

Commonwealth CrossFit – WODMetconCindy + Row (Calories)20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on rowerCindy with a twist, you ge…

Commonwealth CrossFit – WODStrengthBack Squat (4×8)x8 @ 45%
x8 @ 55%
x8 @ 65%
x8 @ 75%MetconMetcon (Time)4 Rounds
15 American swing…

Commonwealth CrossFit – Specialty ClassesFront Squat (65%x5,70%x4,75%x4,80%2×3,85%x1,90%x1)Snatch Pull + hang sn + ohs (Sta…

Commonwealth CrossFit – WODStrengthPush Jerk (5×3 flat @ 65-75%)All working sets done at the same weight. From the rack.MetconMetcon (AMRAP – R…

Commonwealth CrossFit – WODStrengthBench Press (5×2 flat @ 85-90%)All working sets done at the same weight.MetconMetcon (Time)4 Rounds
25 Toes …

Commonwealth CrossFit – WODStrengthOverhead SquatBuild up to a heavy triple for the day. From the rack.MetconMetcon (Time)3 Rounds
100 Double under…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%x3,85%x2,90%x1)Pause snatch (…

AnnouncementsTuesday schedule updates:
Sorry for changes in schedule, comp class and 7:30 PM are cancelled 11/7Commonwealth CrossFit – WODStrengthO…

Commonwealth CrossFit – WODStrengthSplit Jerk (5×2 flat @ 70-75%)All working sets done at the same weight. From the rack.MetconMetcon (AMRAP – …

AnnouncementsHey folks! Brian is gone on vacation. There might be a couple of small schedule changes over the next week, including a guest coach on…

AnnouncementsHey folks! Brian is gone on vacation. There might be a couple of small schedule changes over the next week, including a guest coach on…

Thursday November 2, 2017 November 2017 Member of the Month: Shannon Maguire

Congratulations to our November Member of the Month, Shannon Maguire. Shannon has been a beloved member of the 5:30pm class for over two years. We …

AnnouncementsHey folks! Brian is going on vacation starting tomorrow. There might be a couple of small schedule changes over the next week, includ…

AnnouncementsHey folks! Brian is going on vacation starting tomorrow. There might be a couple of small schedule changes over the next week, includ…

Commonwealth CrossFit – Specialty ClassesFront Squat (65%x5,70%x5,75%x4,80%2×3,85%2×2)hang power snatch below knee (6×2, work t…

Commonwealth CrossFit – WODStrengthPush Press (4×5 flat @ 65-75%)All working sets done at the same weight.MetconMetcon (Time)4 Rounds
500m row

Commonwealth CrossFit – WODStrengthFront Squat (4×5 flat @ 65-75%)All working sets done at the same weight. From the rack.MetconMetcon (Time)21…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%x3,85%2×2)Snatch SchoolA. Snatch …

Commonwealth CrossFit – WODStrengthPower SnatchEstablish a heavy 3 rep touch n go.MetconCrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute A…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
6 250m row
1 Mile bike
4 250m row
1 Mile bike
2 250m row
1 Mile bikeOne person working…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Rounds and Reps)With a partner
31 Minute AMRAP
5 Hand release push-ups
5 Russian swings (70/53)
5 …

Commonwealth CrossFit – WODStrengthPush PressEstablish a heavy 1 rep, from the rack.MetconMetcon (Time)80 Single arm kettlebell thrusters (53/35)
*…

Commonwealth CrossFit – Specialty ClassesFront Squat (60%x5,65%x5,70%x4,75%2×3,80%2×2)Power Snatch (50%2×3,55%x3,60&#37…

Commonwealth CrossFit – WODStrengthDeadlift (5×2 flat @ 85-90%)All working sets done at the same weight.MetconMetcon (AMRAP – Reps)5 Minute AMR…

Commonwealth CrossFit – Specialty ClassesFront Squat (60%x5,65%x5,70%x4,75%2×3,80%2×2)Power Snatch (50%2×3,55%x3,60&#37…

Commonwealth CrossFit – WODStrengthBench Press (5×3 flat @ 80-85%)All working sets done at the same weight.MetconMetcon (AMRAP – Reps)With a pa…

Commonwealth CrossFit – WODStrengthFront Rack LungeEstablish a heavy set of 2 (each leg), from the rack.MetconPlate WOD (Time)5 Rounds
20 Ground to…

Commonwealth CrossFit – Specialty ClassesBack Squat (55%x5,60%x5,65%x5,70%x4,75%x4,80%2×3)Hang Snatch (60%2×3,65%x3…

Commonwealth CrossFit – WODStrengthBack SquatEstablish a heavy 2 rep for the day.MetconMetcon (Time)10 Rounds
10 Wall balls (20/14)
10 Medball sit-…

Commonwealth CrossFit – WODMetconMetcon (AMRAP – Reps)12 Minute AMRAP
3 Air squats
3 Push-ups
3 Box jumps (24″/20″)
200m run
*Ascending by 3 reps e…

Commonwealth CrossFit – WODMetconMetcon (Time)With a partner
90 Double unders (each)
70 Wallballs (20/14)
50 Deadlifts (185/125)
30 Ring muscle-ups…

Commonwealth CrossFit – WODStrengthShoulder Press (3×3)Ascending in weight.Push Press (3×2)Ascending in weight.Push Jerk (3×1)Ascending in weight.M…

Commonwealth CrossFit – Specialty ClassesFront Squat (5×5)Start light and work up to a challenging sethang power snatch below knee (5×4)start lift …