Thursday – 20170427

rob orlando

Rob Orlando at the 2011 CrossFit Games. Rob is without a doubt one of the badest OGs from the early days of CrossFit. Today we pay a little homage to him and suffer through this tough WOD.

Rob Orlando’s “Disney Magic”

5 Rounds of:


Double KB Hang Squat Cleans


*Rest 2 minutes between rounds. (45 Minute Time Cap)



If you are taking today as a rest day and looking to simply move, come on in and grab a rower or a bike and we’d be happy to acomodate you!



Wednesday – 20170426


Shannon and Lauren aka “The Wonder Twins” getting after all of that wall ball action today.


Push Press – 2×3, 3×2

Bench – 2×5, 1×5+


4 Rounds:
15/12 Calorie Bike
18 Thrusters (65#/45#)
15 Pull-ups

20170419 – Thursday


Nick doesn’t love the bike, but he knows it’s a powerful vehicle to get him to where he wants to be with his fitness goals.

You don’t get better by hiding from your weaknesses or skipping out on workouts because “they don’t look fun.” As promised, here is a long conditioning workout for today. The idea is to push hard on the runs and the rows with no rest between movements for two rounds. This is all about building aerobic capacity. In the words of Rob Orlando, “if you can’t breathe, you’re useless in CrossFit.” I am not interested in the person that can squat 400 pounds, I am interested in the person who can squat 400 and run, jump, and pull themselves over a bar for four rounds. This is how we forge elite Pioneers – Get after it!


2 Rounds of –

1400 Meter Run

1000 Meter Row

*Inspired by Pat Sherwood and the folks at CrossFit Linchpin.

20170419 – Wednesday


Erin after she teamed up with Coach Vidal to tackle an awesome partner workout and “almost” puked.


  1. Push Press – 2×3, 3×2

    B1. Bench Press – 2×5, 1×5+

    B2. Ring Rows 3×10



1 Round of Strict “Cindy”

30 Double-unders

20170413 – Thursday


Georgia and Tommy looking on as Nicole smashes the floater workout from Sunday’s Bacon Fest 2017. The workout called for maximum calories in 2 minutes, partners switched at 30-second marks and it was a doozy!

Conditioning (Teams of 2)

4 Rounds of:
20 Burpees, 20 Wallballs (20/14#)
*Then 50 Calorie Bike

3 Rounds of:
20 Burpees, 20 Wallballs (20/14#)
*Then 35 Calorie Bike

2 Round of:
20 Burpees, 20 Wallballs (20/14#)
*Then 20 Calorie Bike

20170412 – Wednesday

riley snatch

Riley working through snatches at last Sunday’s 4th Annual Bacon Fest

Core Work

3 Rounds of:

One minute plank hold

Leg raises x 30

Strength – “Quadzilla”

Back Squats




Ascend in weight each round if feeling good and strong or pick a heavy weight and go across for all three waves.

20170410 – MONDAY


Big Red CrossFit gave it their all at Bacon Fest 2017 at CrossFit Norwalk – even had some folks get a little podium time with Christina and Mazz finishing 3rd and Mike and Tregs finishing 2nd in the scaled divisions. Lots of hard work, sweat, and PRs!

Skill Session (20 Min)

Pull-up and HSPU Skill Work

Conditioning (20 Min)

4 Bar Muscle Ups
8 Strict HSPU
50′ Walking Lunge

Sc 1: Substitute (4 CTB pull-ups and 4 Ring Dips) and 4 wall walks

Sc 2: Substitute (4 strict pull-ups and 4 dips bar dips) and 8 high pike push-ups on box

Sc 3: Substitute 8 elevated feet ring rows and 16 push-ups

Classes at 6:30 AM, 7:30 AM, TEAM ONLY 5 PM, 7, 8, and 9 PM. Open Gym 11-4:45 PM (drop in and put in work.)

20170407 – Flex Friday


Xe going in on those cals this morning. Catch her in her first CF comp this Sunday in Norwalk!

The Big Red CrossFit Competition team will be competing this Sunday at the 4th Annual Bacon Fest on Sunday, April 9th at CrossFit Norwalk. Come on by and hang out and cheer on all of the competitors taking part in the festivities! Action starts at 9 AM sharp!

Competing Sunday:

Nicole Silvar & Georgia Viggiano

Jason Iadisernia & Nick Anagnost

Xenovia Bartholomew & Dayna Cardona

Pietrina Daly & Riley Cassin

Christina Magliocco & Nicole Mazz


Bench Press
Strict Pull-ups
25 Double-unders per round

Scale weights and movements as needed.

(155/110) (135/95) (115/80)

20170406 – Thursday


New logo and shirt design done for us by Imagination Athletics and we could not be more pumped!

Teams of 3 tackle a 25 Minute AMRAP:

100 Cal Bike
50 Hang Power Cleans
100 Cal Bike
50 Hang Power Cleans
100 Cal Bike
50 Hang Power Cleans
100 Cal Bike
Max Hang Power Cleans

Weights below are suggestions and can be modified as needed per team.

  1.  135/95-155/105-185/135-205/145
  2. 115/75-135/95-155/105-185/135
  3. 95/65-115/75-135/95-155/105