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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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A.) 3 rounds for time: 10 Hang power clean (165/105) 25/20 Calorie Row B.) Tabata suitcase hold (left hand)- you pick the weight Tabata suitcase hold (right hand) Tabata hang on rig *8 full rounds of each then switch to the next with no rest

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Tuesday – 7/26

A.) 2 position snatch: 5 sets *high hang, hang *use around 65-75% of your max snatch for this, no more than that. This is not meant to be as heavy as possible today. B.) Snatch grip DL: 3 x 5 – use 100% of 1RM snatch, this should be more than part A C.) 2 rounds for time: 100m KB farmers carry - you lock the weight. 15 Power snatch (135/95) 100m KB Farmers Carry 15 Clean & Jerk (135/95) *if you need to scale the weight you will scale both lifts.

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