Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.


MA Strength, Chinese Weightlifting Seminar

Saturday, May 4th, 9am to 6pm
Open to Everyone

Chinese weightlifting techniques are coming to Connecticut for the first time ever! MA Strength is offering a Chinese Weightlifting Level 1 Seminar, hosted at CrossFit Affinity on Saturday, 5/4/19. This is a practical, hands-on seminar that introduce the fundamental elements behind Chinese weightlifting technique to improve snatch, clean, and jerk technique under the guidance of expert coaches at Ma Strength. There will be a 1 hr break for lunch.

Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.


June 24, 2019


W.U. Squat Review and Prep

Strength:  Back Squat

  • Build to a 5 RM

W.O.D 5 RFT of

  • 15 x Wall Ball 20/14
  • 10 x Alt DB Clean and Jerks 70/50
  • 5 x Strict Handstand Pushups
June 23, 2019


W.U. Cover Strength movement and dynamic

Strength:  Clean Doubles (22 mins)

  • Build to a double heavy clean

**Drop the bar after each rep

W.O.D 12 min Clock AFAP

  • 200M Odd object carry 100/80/60/30 (Use sandbags, DB, KB, med ball)
  • 20 x Burpees
  • 15 x Cals on Assault Bike
  • 200M Carry
  • 15 x Burpees
  • 10 x Cals on Assault Bike
  • 200M Carry
  • 10 x Burpees
  • 5 x Cals Assault Bike


June 20, 2019


W.U. Group

W.O.D 4 Parts, 1 Running Clock

In 5 Mins complete

  • 30 x Deadlifts @ 135/95
  • On the top of every min 3 x barfacing burpees

REST 2 mins

In 5 Mins complete

  • 40 x Box Jumps Overs 24″
  • On top of every min 5 x Strict Pushups

REST 2 mins

In 5 Mins complete

  • 50 x Wall Ball 20/14
  • On top of every min 5 x 2 count Jumping Lunges

REST 2  mins

3 RFT of

  • 25 x 4 count Flutter Kicks
  • 25 x 4 count Mountain Climbers
  • 25 x 2 Count Bicycle Crunches


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