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Changes to Thursday classes

This week marks a slight change in our weekly schedule at TPCF. Thursday classes will no longer be a Free-for-all and will now be a regularly programmed day, the same and every other day of the week but Sunday. Sunday will stay as our only day of Open Gym. There are several reasons behind this, I will explain them as best I can. Coaching Effectiveness First and most important element of this is the simple fact that it is nearly impossible to give everyone in a class the coaching and attention they deserve if we have 8 people doing 4

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News and upcoming events

Summer is a busy time of year, and for us at Towpath Fitness that is no different. Here are a few things we are doing over the next couple of weeks and months, but first some news: Towpath Fitness will now officially be known as Towpath CrossFit! While we have been a CrossFit affiliate for a couple of years now we kept the name Towpath Fitness as our outward gym name. We have decided that now is the time to change that. Our social media accounts have already been updated and coming soon our signage on the outside of the

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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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Monday – 4/10

A.) Every 90 seconds for 7 sets: 2 Squat Cleans - drop each rep and reset *no maxes, something in the 70-80% area. If you do not have a squat clean do a power clean and ride it down into the front squat. B.) 3 rounds for time: 1 minute: Max effort Back Squats (95/65) Rest one minute 1 minute: Ring Rows Rest one minute 1 minute: Max effort Power Snatch (95/65) Rest one minute *score total reps each round - you should have three scores on the board for this.

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Wednesday – 3/15

A.) Bench Press: 3 x 10 - use a spotter, go heavy every set B.) 10-9-8-7-6-5-4-3-2-1 Dead Lift (185/125) *25 Double Unders after each round, end on double unders Core: Accumulate 3:00 in a hollow hold *each time you drop do 1 wall walk

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Monday – 1/16

Happy MLK day everyone! A couple of things to mention: 1: I'm doing a major overhaul of the website. If you went to it at any point today you might have noticed it looked weird, sorry. I'll be working on it all day tomorrow too so don't be alarmed if you come here and its not what you expected to find. 2: Our one year anniversary party is coming up in two weeks! Please let myself, Evan, Jacqui or Eileen know if you will be there and who you will be bringing. Please bring some sort of side dish (healthy

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Monday – 1/9

A.) Strict Press: 4 x 5/3/1/Max S1: 5 x 75% S2: 3 x 85% S3: 1+ x 95% S4: Max reps x 75% B.) CGBP: 3 x 8 @ 65-75% Bench TM C.) 3 rounds for time: 3 Power Snatch (115/75) 5 Squat Snatch (115/75) 7 OHS (115/75) 21/15 Calorie Row * This can be scaled to 8 power snatches and 7 OHS if someone does not have the mobility or skill for squat snatches.w Core: Tabata Hollow Hold

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