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Strongtown Fitness

Schedule
Pricing
Member Resources
Challenge Series
New Members
Member Portal Login
Referral
Squat Program
Travel Workouts
Podcast
About
Personal Training
Start Here
Contact Us
Drop-in / Visitor
F.A.Q.
Our Team
Our Story
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Testimonials
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Blog & WOD
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Blogs & Workouts

Dan Gallagher
November 22, 2020
Blog

Enter the Mask

Dan Gallagher
November 22, 2020
Blog
Enter the Mask

A little perspective on the mask thing.

As of this past Friday - from Monday, November 23rd, to Tuesday, January 19th, the state of CT is mandating that everyone must wear a mask at all times in all gyms & fitness studios. This includes Strongtown.

First things first…

Tagged: COVID-19, Masks

Comment
Sarah Gallagher
November 19, 2020
WOD, Ladder

Friday - 11/20/20

Sarah Gallagher
November 19, 2020
WOD, Ladder
Friday - 11/20/20

Press Complex - 5 Sets (Same Weight)
1 Press
2 Push Press
3 Push Jerks

12 Minute Ascending Ladder:
+2 Barbell Lunges (75/55 lbs)
+2 Shoulder to Overhead (75/55 lbs)

Score = Total Reps

Tagged: Press, Push Press, Push Jerk

Comment
Sarah Gallagher
November 18, 2020
WOD, For Time

Thursday - 11/19/20

Sarah Gallagher
November 18, 2020
WOD, For Time
Thursday - 11/19/20

Skill Work:
Toes to Bar

For Time:
21-15-9-15-21

Power Snatch (95/65 lbs)
Toes to Bar

Score = Total Time

Tagged: Toes to Bar, Power Snatch

Comment
Sarah Gallagher
November 17, 2020
WOD, FGB Style

Wednesday - 11/18/20

Sarah Gallagher
November 17, 2020
WOD, FGB Style
Wednesday - 11/18/20

Front Squat
5 x 3
Same Weight

3 Rounds - 1 Minute Stations:
Russian Kettlebell Swings (32/24 kg)
Air Squats
Double Unders
Rest

Tagged: Front Squat, Russian Kettlebell Swings, Air Squat, Double Under

Comment
Sarah Gallagher
November 16, 2020
WOD, AMRAP

Tuesday 11/17/20

Sarah Gallagher
November 16, 2020
WOD, AMRAP
Tuesday 11/17/20

20 Minute AMRAP:
10 Dumbbell Push Press (50/35 lbs) (2 DB's)
15 Box Jumps (24/20")
20 Sit-up

Score = Total Rounds & Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Tagged: Dumbbell Push Press, Box Jumps, Sit-ups

Comment
Sarah Gallagher
November 15, 2020
WOD, For Time

Monday - 11/16/20

Sarah Gallagher
November 15, 2020
WOD, For Time
Monday - 11/16/20

Hang Power Clean
2-2-2-2-2

For Time:
50 Deadlifts (95/65 lbs)
35 Hang Power Cleans (95/65 lbs)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65 lbs)
50 Deadlifts (95/65 lbs)

Score = Total Time

Tagged: Hang Power Clean, Deadlift, Bar Facing Burpee

Comment
Sarah Gallagher
November 12, 2020
WOD, For Time

Friday - 11/13/20

Sarah Gallagher
November 12, 2020
WOD, For Time
Friday - 11/13/20

Bench Press
10-10-10-10

For Time:
100 Russian swings (24/16 kg)
1 Min Handstand Hold
100 Sit-ups

Score = Total Time

Tagged: Bench Press, Russian Kettlebell Swings, Sit-ups

Comment
Sarah Gallagher
November 11, 2020
WOD, Not for Time

Thursday - 11/12/20

Sarah Gallagher
November 11, 2020
WOD, Not for Time
Thursday - 11/12/20

4 Rounds - Not For Time:
10 Turkish Get-Ups (5 each arm)
30” L-Sit
20 V-ups
30 Grasshoppers

Score = Complete movement to standards

Tagged: Turkish Get-up, L-Sit Hold, V-Up, Grasshoppers

Comment
Sarah Gallagher
November 10, 2020
WOD, For Time

Wednesday - 11/11/20

Sarah Gallagher
November 10, 2020
WOD, For Time
Wednesday - 11/11/20

“Hammer”
5 Rounds - Each for Time

5 Power Cleans
10 Front Squats
5 Jerks
20 Pull-ups

Rest 90" after Each Round

Tagged: Power Clean, Front Squat, Jerk, Pull-ups

Comment
Sarah Gallagher
November 9, 2020
WOD, AMRAP

Tuesday - 11/10/20

Sarah Gallagher
November 9, 2020
WOD, AMRAP
Tuesday - 11/10/20

Front Rack Reverse Lunge
6-6-6-6-6
(3 per leg)

10 Minute AMRAP:
12 Alt. Dumbbell Snatch (50/35 lbs)
12 Alt. Pistol Squats

Score = Total Rounds + Reps

Tagged: Front Rack Reverse Lunge, Alt DB Snatch, Alt Pistol Squat

Comment
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