Month: November 2013

Friday, 112913

New England Affiliates League – week
New England Affiliates League - Week 3
New England Affiliates League – Week 3

 

Friday Schedule:  6a, Noon and PM classes. 

Saturday: 10a – “Amazing Grace”. Did you register yet? register and join us!  There WILL BE Yoga Saturday morning. 

Buy In: 
Coach Led
+ Mobility

Fitness / Performance: 

A. Front Squat 1.1.1.1 x 4 ; rest :10, rest 2:30
^15 min
B. 7 min of Core Holds
– L-sits
– Levers
– Planks
– Weighted Variations
C.
amrap 6 – try to sustain one pace, start to finish
6 Box Jumps (40/30)*scale accordingly
6 Deadlifts (225/185)
6 Burpees
D. 8-10 min added Mobility – coach led

HAPPY THANKSGIVING!

"Murph"
“Murph”

Classes Today:   9a for Fitness/Performance; 10a Competition . There will be Open Gym in the PM; stay tuned to FB for timing on that. 

Friday Schedule:  6a, Noon and PM classes. 

Saturday: 10a – “Amazing Grace”. Did you register yet? register and join us!  There WILL BE Yoga Saturday morning. 

Fitness / Performance:

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Can break up the Pull-ups, Push-ups & Air Squats how you choose. Must start and finish with a 1 mile run.

Wed, 112713

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Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In: 
Coach Set

Fitness / Performance: 

Weightlifting Wed – for all
A. Max Snatch (power or SqT *move most weight)
B. Max Clean & Jerk
C. Max Back Squat

Tuesday, 112613

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
1k Row – alternating hard easy every :30
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility

Fitness / Performance:
A. Power Clean + Push Jerk – built to heavy single in 12 min
B. map
amrap 4 @90
6 Power clean (135/93)
6 bat lateral burpees
rest 2
amrap 6@90
6 KB Swings (70/53)
6 Goblet Squats ^
6 T2B
rest 3
amrap 8 @95
8 pullups
8 Deadlifts (155/103)
8 Pushups

***Scale all accordingly for the intent of the workout.

Monday, 112513

New Hoodies coming, blue + black options; along with much more new apparel...stay tuned!
New Hoodies coming, blue + black options; along with much more new apparel…stay tuned!

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
4 min of Dynamic Work @Z1
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility
*focus on T spine + Ankles

Fitness:
A. Back Squat – EMOM x 12 min x 1-3 reps; ascending in weight
Thrusters (115/83)(95/63)
Box Jumps (24/20)
C. Tabata x 2, hollow rock to superman rock, alternating

 

Monday, 112513

New Hoodies coming, blue + black options; along with much more new apparel...stay tuned!
New Hoodies coming, blue + black options; along with much more new apparel…stay tuned!

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
4 min of Dynamic Work @Z1
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility
*focus on T spine + Ankles

Performance: 
A. Back Squat – 2rep x EMOM – starting at approx 65-70%; climbing by 10# every min – NOT til failure, but heavy double for day. IF PR is there, take it. – 12 min cap
B. 21-15-9
SqT clean Thrusters (115/83)
Box Jumps (24/20)
C. Tabata x 2, hollow rock to superman rock, alternating

Upcoming Events for CFF:

Barbells for Boobs – “Amazing Grace”

Saturday, November 30th 10:00am at Crossfit Free
“Amazing Grace”
30 Clean and Jerks for time
RX Weight is (135/93)
There will be Scaled versions of the workout for ALL.  Be part of something great and join us!
Registration Link:  HERE
To donate: choose to donate. To JOIN OUR TEAM, click to the left JOIN TEAM and register under Crossfit Free.
______________________________________________
N.E.A.L Championships for Season 1
Saturday, December 14th 10:00am-12:00pm at Crossfit Free
Full details coming soon!
_______________________________________________
12 for 12 – Brought to you by Powered by Petersen and Crossfit Free
Saturday, December 14th 8:00pm – Sunday, December 15th 8:00am at Crossfit Free
12 workouts on the hour for 12 hours      (Limited to 25 participants)
Registration Link:  HERE
**ALL PROCEEDS GOING TO CHARITY**
______________________________________________
“Karen” Off
Friday, December 20th 7:30pm at Crossfit Free
“Karen”
150 Wall Balls to 10′ Rig Target (20/14)
Event is open to EVERYONE!  No registration fee.
$150 to both male and female first prize winners. $100 bonus for anyone that goes unbroken.
Few sponsors coming on board for this fun evening. Going to be a great FUN FRIDAY night of training with a few incentives. Everyone welcome from all over. Just show up!
______________________________________________
Crossfit Free Christmas Party 
Sunday, December 15th 7:00pm – 10:00pm at Fuse Bistro
CFF Members ONLY
______________________________________________
New Years at Crossfit Free
Wednesday, January 1st at 12:00am
Join us as we ring in the New Year with a fun WOD!  Has become a great tradition, going on our third year and continues to grow.  Kick off the New Year the right way with a midnight WOD and food to follow.  All are welcome!
________________________________________________________
Northeast Nastyness – Women’s Only Event by INVITE ONLY
Saturday, January 11th at 10:00am at Crossfit Free
Female Athletes from the Northeast meeting to train together and have some fun…with some incentives :).
Not limiting the number of attendees, but for the invites, will encourage ability to perform regional workouts.  Would like to make this an ANNUAL event, along with some training days throughout the year to get everyone together.
Basic requirements to have in your arsenal for the day (again, to keep everyone on the same page):
1. Muscle Ups
2. HSPU’s
3. Clean & Jerk (133# for reps)
4. Snatch (93# for reps)
5. Deadlift (223# for reps)
Registration Link (no cost to attend): HERE
________________________________________________
Crossfit Free’s Annual “Frosty Flourisher”
Saturday, January 18th from 8:00am – 3:00pm
This is a scaled-like competition for the up-&-comer, new to competition, or new to Crossfit and ready to test themselves.
Standards for the Competition:
1. Deadlift (185/123) for reps
2. KB Swing (53/35)
3. Box Jumps (30/24)
4. Ground to Overhead (135/83)
Registration Link:  HERE
There will be cash and other prizes for 1st – 3rd place in both men and women’s divisions.
________________________________________________
Crossfit Free’s 2014 Annual Spring Kickoff
Saturday, April 12th at 8:00am
Individual Event – 2nd year running. Perfect timing following Opens for regional athletes to step into the competition environment one more time before Regionals.
Both Rx and Scaled.
Registration Link: Coming Soon
________________________________________________
Crossfit Free’s Masters Spring Kickoff
Saturday, April 19th at 8:00am
Masters Competition held at Crossfit Free. All masters divisions will be present, with high prize money and big sponsors coming on board. Just as we follow up the Opens with our Spring Kickoff for Rx and Scaled; getting the regional athletes back in the competition environment leading into regionals, now the Masters division have their shot!
Registration Link:  Coming Soon

Friday, 112213

"specialty" day coming to CFF soon....stay tuned
“specialty” day coming to CFF soon….stay tuned

 

A. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
B. Saturday afternoon, 3:30p; we will be hosting a matchup for week 3 of N.E.A.L. . . come support your teammates. 

C. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.

Buy In:
Row / Run :30 on :10 off; increasing intensity as you got, 3-4 minutes worth
+
3-4 min of Dynamic Stretching
+
Movement Prep  & Mobility

Fitness:

A. Back Squat – heavy double in 12 min
* If time, hit few pause squat 4-5 rep sets; deloading to lower % work
B. Front Rack Single Leg Lunges – 10 reps, (5 each leg alternating) – build in 8 minutes
C.
21-15-9
Front Squats (from floor)  (115/83)
HR Pushups

rest 1 min

AMRAP 3 – max calories rowed
*18 min cap on C

Friday, 112213

"specialty" day coming to CFF soon....stay tuned
“specialty” day coming to CFF soon….stay tuned

A. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
B. Saturday afternoon, 3:30p; we will be hosting a matchup for week 3 of N.E.A.L. . . come support your teammates. 

C. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.

Buy In:
Row / Run :30 on :10 off; increasing intensity as you got, 3-4 minutes worth
+
3-4 min of Dynamic Stretching
+
Movement Prep  & Mobility

Performance:

A. Back Squat – heavy double in 12 min
* If time, hit few pause squat 4-5 rep sets; deloading to lower % work
B. Front Rack Single Leg Lunges – 10 reps, (5 each leg alternating) – build in 8 minutes
C.
15-12-9
Sqt Cleans (135/93)
Ring Dips

rest 1 min

AMRAP 3 – max calories rowed
*18 min cap on C

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