Month: October 2013

Thursday, 103113

LeJuan
LeJuan

Buy In:
COACHES CHOICE

Fitness / Performance:
A. Skill: Pistols – 5 min
B. Double Unders – 5 min
C. MAP TRAINING
AMRAP 5 @85%
200m Run
10 Deadlift 225/153 *scale accordingly for unbroken

rest 3

AMRAP 5 @90%
10 Hang Power Clean (135/93)
50 Double Unders

rest 4

AMRAP 5 @95%
10 Cal Row
10 Burpees
10 Goblet Squats (70/53) (53/35)

Wed, 1030213

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A. Yoga this week; will start at 7:45am. Few minutes early, as Allison will be heading to her Level 3 Thai Yoga Certification. . .Day 1. Mark your calendars and be on time.
B. Weightlifting Wed TONIGHTat 7:30p. We are building this week up. Lets make this a big WLW. JOIN US!!!!
C. Stay tuned for our events page as we have a TON coming up at CFF
D. We are testing this week, so make sure to check the blog, see your prior PR’s and mentally prepare for each day.

Buy In:
4 min of Dynamic Work @Z1
+
3 min of Lateral Work (sub max)
+
Movement Prep & Mobility
^ 15 min

Fitness / Performance:
A. Push Press – Heavy Single in 12 min
B. Bench Press – Hit Heavy Triple in 12 min
C. AMRAP 18 – Opens WOD

MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 18 minutes of:15 Box jumps, 24″ box115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years oldComplete as many rounds and reps as possible in 18 minutes of:15 Box jumps, 20″ box75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps or step-ups, 20″ box95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps or step-ups, 20″ box55 pound Push press, 12 reps
9 Toes-to-bar

Tuesday, 102913

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A. Yoga this week; will start at 7:45am. Few minutes early, as Allison will be heading to her Level 3 Thai Yoga Certification. . .Day 1. Mark your calendars and be on time.
B. Weightlifting Wed this week, Wed at 7:30p. We are building this week up. Lets make this a big WLW. Plan for it Wed, join us for some fun contests and PR’s.
C. Stay tuned for our events page as we have a TON coming up at CFF
D. We are testing this week, so make sure to check the blog, see your prior PR’s and mentally prepare for each day.

Buy In:
Coaches Creation
+
Movement Prep & Mobility
^ 15 min

Fitness / Performance:
A. Skill: Clean Technique – 5-7 Min
B. LuRong Repeat WOD – 18 min CAP
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Monday, 102813

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A. Yoga this week; will start at 7:45am. Few minutes early, as Allison will be heading to her Level 3 Thai Yoga Certification. . .Day 1. Mark your calendars and be on time.
B. Weightlifting Wed this week, Wed at 7:30p. We are building this week up. Lets make this a big WLW. Plan for it Wed, join us for some fun contests and PR’s.
C. Stay tuned for our events page as we have a TON coming up at CFF
D. We are testing this week, so make sure to check the blog, see your prior PR’s and mentally prepare for each day. 

Buy In:
4 min of Dynamic Work at Z1
+
2 min of Lower Body Dynamic Stretching
+
2 min of Upper Body Dynamic Stretching
+
Focused Movement Prep & Mobility

Fitness / Performance:

A. Back Squat – 1RM
B. 85% of A , 1x AMRAP
C.
1x Max Pullups
+
1x Max Walls
*rest accordingly between
**Test accordingly; based on current level
D. 2 min AbMat Test
E. Teams of 2
200m Meter max effort Row x 10
1/1 ratio with partner  (approx)
*reset rower each time

Saturday, 102613

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Join us for Yoga today, 8a! 
Sunday – come support your teammates competing at CrossFit 2a. Show kicks off early, so come support!

Buy In:
4 min of Dynamic Work
+
4 min of Lateral Work (sub max)
+
Movement Prep & Mobility

Fitness / Performance:
A1. #’d Pullups 4×5 ; rest :20
A2. #’d Deficit Push ups 8-10 reps x 5 sets; rest 2-3 min
*18 min
B.
800m Run
1k Row
800m
100 Wall Balls (20/14 to Target)
^20 min cap
^^Scale accordingly

Friday, 102513 – 2013 Halloween Party!

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NO NIGHT CLASSES TONIGHT!  Join us at 6pm for our Annual Halloween Party at CFF. Wear a costume and jump in on some fun wods!

Buy In:
400m Run / Row
3 Rds of  “Cindy”
+
Movement Prep / Mobility

Fitness / Performance:
A. Deadlift 1RM
*18 min to establish a 1RM for the day
B.
15 Hang Power Cleans 135/93
400m Run
15 Hang Power Cleans
x 2, rest 9 min between
C.  Accumulate 5 min of Plank Holds

Thursday, 102413

Girls of CFF
Girls of CFF

 

Blonyx: HMB/Creatine – back in stock at CFF
Looking for case of Fuel For Fire? Put your order in now, as we are ordering new cases.
Sunday – we have numerous athletes competing at 2a in Acton. Come support!

Buy In:
2 rds
200m Run
20 Superman Rocks
10 Pullups
10 Pushups
20 Air Squats
20 Hollow Rocks
+
Movement Prep & Mobility

Performance:
A1. Back Squat 5×3 – ascending
A2. SqT Box Jump x 2 rep @90% height to max; rest 2:30
*15-18 min
B.
AMRAP 4
5 Front Squats (135/93) (115/83) (95/63) *from floor
5 lateral burpees

rest 2 min

AMRAP 8
10 Cal Row
20 Front Rack Walking Lunges (115/83) (95/63)
30 Double Unders / 60 singles

 

Thursday, 102413

Girls of CFF
Girls of CFF

Blonyx: HMB/Creatine – back in stock at CFF
Looking for case of Fuel For Fire? Put your order in now, as we are ordering new cases.
Sunday – we have numerous athletes competing at 2a in Acton. Come support!

Buy In:
2 rds
200m Run
20 Superman Rocks
10 Pullups
10 Pushups
20 Air Squats
20 Hollow Rocks
+
Movement Prep & Mobility

Performance:
A1. Back Squat 3-3-3-3-3 @85-87%; rest :20
A2. SqT Box Jump x 2 rep @90% height to max; rest 2:30
*15-18 min
B.
AMRAP 4
5 OHS (115/83) *from floor
5 lateral burpees

rest 2 min

AMRAP 8
10 Cal Row
20 Front Rack Walking Lunges (115/83)
30 Double Unders

Wed, 102313

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#weightliftingwed kicks off tonight at 7:30p – All are welcome!

Buy In:
4 min of Dynamic Work @Z1
+
3 min of Lateral work (sub max)
+
Movement prep & mobility

Fitness / Performance:
A. Jerk – heavy single for day
^12 min
B1. DB / KB Strict Press 4-6 reps x 5; no rest
B2. 100m Sprint x 5; rest 1:30
^12 min
C. MAP @85%
AMRAP 12
6 Hang Squat Clean (115/83) (95/63)
6 T2B / K2E
6 Box Jumps (30/24)(24/20)