Connect with ASC

CrossFit 110 Obstacle Course Race (OCR) Training Program


Spartan SGX is a proven program designed to prepare all athletes for the sport of Obstacle Course Racing (OCR) and create a successful atmosphere of community-driven fitness.   This 7 session program will prepare athletes to conquer any OCR, including the Spartan Sprint 5K at the end of August in Boston and the Spartan Beast 13+ mile half marathon in Vermont in September.

The program will focus on the core fundamentals of Stamina, Power, Empowerment, Athleticism, Readiness, Tenacity, Attitude and Nutrition.  We will have fun moving heavy loads, running, pushing, pulling, jumping, climbing, crawling and conquering any obstacle put in your path. We will incorporate a strategy of endurance training that compliments existing training—CrossFit or otherwise—and provide every athlete, regardless of experience level, a blueprint for success for the Spartan Sprint on August 29th or 30th in Barre, MA and the Spartan Beast on September 19th in Vermont. Athletes who are not partaking in these events will also benefit by taking away core skills and conditioning that they can apply in future races or every day life.

This program will be led by Coach Gary Lombardo, a certified Spartan SGX Level 2 Coach and experienced OCR racer. Gary has successfully competed at the top of his age group in several OCR events, including Spartan Sprint events and Spartan Beast events. He also qualified and competed in the OCR World Championship in 2014. Gary is also a United States Triathlon (USAT) Level 1 Coach, CrossFit Endurance coach, and CrossFit Level 1 Trainer.

The program will start July 21, 2015 and run for 7 sessions in total. Sessions will occur on Tuesday nights at 7:00pm at CrossFit 110 (July 21st, July 28th, August 2nd and August 8th) and on Saturday and Sundays at 9:00am at outside locations: July 26th SpartanFit workshop from 10:30am-1:30pm; August 2nd Field Trip to Indoor OCR Gym; August 8th Hill Repeats at Nashoba Valley and Tiki Bar social and August 9th Survival Swim and Long Run at Walden Pond.  Note: You will be among the first athletes in the nation to partake in the SpartanFit workshop, which Spartan will be launching nationwide this fall.

The cost of this program will be $150. CrossFit 110 members can participate in this program for $99. Please note: costs do not include entrance costs to parks and facilities we may visit on Sunday outings.