Month: September 2013

Monday, 093013

FFF - In Stock now!
FFF – In Stock now!

Buy In:
4 min of Dynamic Work
+
3 min of Lateral Movement
+
Movement Prep & Mobility

Programming: Strength & Barbell Day 
A1. Back Squat – 4×10 ascending ; starting at 65%; no rest
A2: 1-3 HIGH Box Jumps or 2-4 Lateral Bounds (high); rest 2 min
B1. Clean – 3-3-3-2-2-2-1-1; rest :30
B2. Shoulder to Overhead (most efficient way)  (rack) 2-2-2-2-1-1-1-1; rest 2:30
C. Cash Out: 200m Sprints x 10, rest :30 between; SUSTAINABILITY with Splits at high

NewEngland Affiliates League Site is now LIVE! Share it on your Social Media outlets and help us grow! Scaled and RX Divisions. 

We have competitors Competing this Saturday @CrossFit Earned in Merrimack NH. Come show your support and cheer them on. Small competition, but will be a lot of fun. 

Yoga is starting soon! 8a on Saturday mornings with Allison! All are welcome!

 

Monday, 093013

FFF - In Stock at CFF!
FFF – In Stock at CFF!

Buy In:
4 min of Dynamic Work
+
3 min of Lateral Movement
+
Movement Prep & Mobility

Programming: Strength & Barbell Day 
A1. Back Squat – 4×10 ascending ; starting at 65%; no rest
A2: 1-3 HIGH Box Jumps or 2-4 Lateral Bounds (high); rest 2 min
B1. SqT Clean – 3-3-3-2-2-2-1-1; rest :30
B2. Split Jerk (rack) 2-2-2-2-1-1-1-1; rest 2:30
C. Cash Out: 200m Sprints x 10, rest :30 between; SUSTAINABILITY with Splits at high

NewEngland Affiliates League Site is now LIVE! Share it on your Social Media outlets and help us grow!

We have competitors Competing this Saturday @CrossFit Earned in Merrimack NH. Come show your support and cheer them on. Small competition, but will be a lot of fun. 

Yoga is starting soon! 8a on Saturday mornings with Allison! All are welcome!

Saturday, 092813

Team WOD – 9a

A. Class Warmup – same as other phases
B. Teams of 2:
Complete
50 Pullups (weighted, ascending in weight each set) (break up however you choose)
75 Ring Dips (weighted, ascending ^)

rest

C.
3k Row (swapping every 300m, 5x each) – max effort pulls, 1/1 rest
150 Burpees
75 Double Unders (each)

Friday, 092713

New Memberships coming to CFF!
New Memberships coming to CFF!

New Membership Options will be available at CFF shortly. Stay Tuned!

Buy In:
3 min of Dynamic Work @Z1
+
5 min Game (coaches choice)
+
Movement Prep / Mobility

PERFORMANCE
A1. Deadlift – 5-4-3-2-1 , TnG Reps
A2. Broad High Jump x 2 + 8 Pushups x 5 sets ; rest
B.
1x AMRAP – Wall Balls (20/14 to 10′ target)
rest 1 min, then;
100 Double Unders or 200 Singles
25 Pullups
75 AbMat Situps
1k Row

Score: = Total Time – Total Wall Balls as Seconds (each 1 wall ball worth 2 seconds)

 

Friday, 092713

membership1
New Memberships coming to CFF!

New Membership Options will be available at CFF shortly. Stay Tuned!

Buy In:
3 min of Dynamic Work @Z1
+
5 min Game (coaches choice)
+
Movement Prep / Mobility

PERFORMANCE
A1. Deadlift – 5-4-3-2-1 , TnG Reps
A2. Broad High Jump x 2 + 8 Pushups x 5 sets ; rest
B.
1x AMRAP – Wall Balls (20/14 to 10′ target)
rest 1 min, then;
100 Double Unders
10 Muscle Ups or 20 C2B + 20 Ring Dips
50 T2B
1k Row

Score: = Total Time – Total Wall Balls as Seconds (each 1 wall ball worth 2 seconds)

Thursday, 092613

CrossFit Free's Reach the Beach Team
CrossFit Free’s Reach the Beach Team

 

 

 

 

 

 

 

 

 

*There will be no 7:30pm Class this evening. 

Buy In:

4 min of Dynamic Work @Z1
+
3 min of Dynamic Stretching + Jumping
+
Barbell movement Prep & Mobility

 

Skill: Max Height Box Jump Test
A. Lurong WOD 3
10.8.6.4.2
Hang Power Clean 135/93
20.40.60.80.100m Sprints
^ set up outside if possible – Coaches to mark off proper meters
B. Front Squat – est 20RM # – remainder of class
+
Some added Core work

 

  • Yoga is back at CFF come 10/5.  8am on Saturdays there after. Join us!
  • Competition Training at Route 1 CF this Friday night. Kicks off at 6p. Individual Training. Everyone is welcome and workouts can be scaled according to the Individual. We are leaving CFF around 5:30p on Friday. 

Clinics are back, 5 part series. . .

Clinics are back!  Here is a 5 part series being rolled out NOW!
– each clinic and some details are below.

Clinics will run 60-90 minutes, depending.
We will cap attendance per clinic as well.

Individual Clinic
CFF Member: $25
Non CFF Member: $35

package: sign up for all clinics = $100 for CFF members, $140 for non CFF Members

Clinic # 1 – Oct 13th – Sunday starting at 10a
Pullups & Variations
– Strict, how to implement / add in
– Kipping
– Kipping for mutliple Reps
– Butterfly implement
– drills

Clinic #2 – Nov 10th starting at 10a
– Double Unders
– Explosive Box Jumps

Clinic #3 – Nov 17th starting at 10a
– HS Walks
– HS Push Ups
– Muscle Ups

Clinic #4 – Dec 1st starting at 10a
Core Work
-L Sit
-L Sit Progressions
– Variations
– Understanding how to utilize your core and build it
– Assistance stuff to add into programming. How and When?
– Details on how your core strength will single handedly improve all.
– Want 6 pack abs  😉

Clinic #5 – Dec 15th starting at 10a
Weightlifting
– Snatch
– Clean & Jerk
*techniques, variations and drills

 

Email: BP@CrossFitFree to sign up!

Wed, 092513

kelliestone

Competitors Meeting tonight at 7:30p upstairs. All athletes following competition programming are required to come. Those wanting to work they way towards it, suggest you join us as well. Looking to compete, join us and learn a thing or two. Be involved with your teammates who will help you get ready for a competition. 

Buy In:
4 min of Dynamic work at Z1
+
3 minutes of Dynamic Work on your hands
+
3 Min with Barbell Prep
+
Group Mobility

 

A1. Push Press -5×5 – first set starting at 75% and ascending from there.
A2. 10-15 V-Ups  , rest 2:30
B. Ladder – AMRAP 8
1.2.3.4.5.6.7.8.9.10…….
Clean & Jerks (155/103)
with 1 rope climb in between each set of Clean and Jerks
^Scale accordingly
rest 4 min

AMRAP 8
200m Run
30′ Front Rack Walking Lunge / OH Plate Walking Lunge (135/93) (45/25)

  • Yoga is back at CFF come 10/5.  8am on Saturdays there after. Join us!
  • Competitors Meeting : Wed @ 7:30p
  • No 7:30p Class this Thursday. 
  • Competition Training at Route 1 CF this Friday night. Kicks off at 7p. Individual Training. Everyone is welcome and workouts can be scaled according to the Individual

 

Tuesday, 092413

 

mem

A1. Pendlay Row 5×4 @21X1, no rest straight into…
A2: RDL x 5 Reps at same weight as above, SLOW; rest 2:30
B. Lurong WOD #2
100 Burpees
100 KB Swings 53/35
*check standards for your level
**can break up reps however you choose.

 

 

 

Keep an eye out on our EVENTS page for upcoming competitions, seminars and events. 

 

  • Yoga is back at CFF come 10/5.  8am on Saturdays there after. Join us!
  • Competitors Meeting : Wed @ 7:30p
  • No 7:30p Class this Thursday. 
  • Competition Training at Route 1 CF this Friday night. Kicks off at 7p. Individual Training. Everyone is welcome and workouts can be scaled according to the Individual