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Towpath Summer Slim Down Nutrition Challenge

REGISTER HERE 07/01/2019 - 08/10/2019 For 6 weeks this summer we are going to attempt to focus on our nutrition, jump start our bodies and increase our fitness. The goal of this challenge will be to keep things super simple, and to do that we will keep to Ben Bergeron's (CrossFit New England) recipe for success:- Eat Real Food- Not Too Much- Mostly PlantsIn these three points we can find health, longevity and the guidelines for our challenge. Going with our theme of simple, this challenge will be based on a scoring system of 4 points each day, which are

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TPF and the 2019 CrossFit Open

The CrossFit Open is upon us. In 30 days the first of 5 unknown workouts will be released and what is known as "Crossfit Christmas" will have officially begun. For those who are seasoned CrossFit veterans you know The Open is a wonderful time of year that can create and bring back back plenty of memories. Whether you've competed in one Open or every single one since 2011 you know that just those two little words will make you push harder, go faster and accomlish things you might never have had the courage to try in the first place. On

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Christmas / New Years hours

***Christmas / New Years hours and classes:*** December 24th: 10am Open gym as usual December 25th: No classes December 26th: Regular classes + 9am (thanks Jacqui) December 31st: 10am Open gym as usual January 1st: 10am and 5pm classes only

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Saturday – 4/29

"Wes" For time: 800m run with 25/15# plate (to the big rock) -then- 14 rounds of: 5 Strict Pull ups/Ring rows 4 Burpee Box Jumps (24/20) 3 Cleans (185/125) -then- 800m run with 25/15# plate *45 minute cap, unless you are on or about to start the last run Scale weights and movements, rounds and reps as needed U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the

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Friday – 4/28

A.) Back Squat: 1 rep every 2 minutes for 7 sets *build to a heavy single for the day. Try to hit something above or around 90% by your 5th set. If you are feeling good, go for a PR. B.) 8 rounds of: Pull a sub 1:30(men)/1:40(women) pace on the rower for as long as possible. *rest 1 minute - rest time starts as soon as your pace goes over the specified target pace *if you cannot pull a 1:30/1:40 for every just a few seconds raise the goal pace by 10 seconds (ie: 1:40, 1:50) to a point

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Wednesday – 4/26

A.) Skill work: - Bar Muscle ups - Handstands/Wall Walking B.) 5 rounds for time: 4 Clean and Jerk (85% 1RM - ish) 6 Bar Muscle Up / C2B Pull up / Jumping C2B x 2 4 Wall walks

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Tuesday – 4/25

A.) Front Squat: 3 reps EMOM 10 min *keep these light and fast - 55-65% ish B.) 4 rounds for time: 10 Box Jumps (36/30) 400m run *scale the box to a height at which you are challenged but confident Core: 3 x 12 Banded Ab mat sit up 3 x 10 each leg KB RDL

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