News

Wed, 091113

Weightlifting Wed tonight, 7:30p. Come work your technique on the weightlifting movements, hit a contest or simply throw around some heavy weights! Everyone is welcome. Join us.

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Fitness / Performance:
A. Strict Press 2-2-2 – across @75-80%
B. Push Press 3-3-3-3 across @80-85%
^15 min to complete the above, keeping rest periods short.
C. For Time: Teams of @2
2001m Row
then,
AMRAP 20 (alternating between partners 1 rd, then other goes etc)
9 Burpees
11 Wall Balls (30/20) * scale accordingly

Endurance:
9 x 200′s, rest :30 between
then,
11 x 100m Row Sprints @ ME; rest 1 min between

Live Free WL:
A. Snatch DL + Hang Snatch + Snatch – build to single
B. Clean x 2 + Jerk x 2 – build to max on complex
C. Front Squat – build to 1RM for day with 4 second pause in hole

Tuesday, 091013

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Skill Session: Pistol Progresions
B. MAP Training @80-85%
AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press
*same weight for both

rest 3 min

AMRAP 6
5 TnG Power Cleans (higher than first AMRAP)
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60 or Plate Run Scale
15 Ab Mat Situps

Performance:
A. Skill Session: Pistol Work w/ Pistol Box Jump Progressions
B. MAP Training @80-85%

AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press

rest 3 min

AMRAP 6
5 TnG Power Cleans 155/108
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60
10 GHD Situps

Competition:
PBP Blog

Endurance:
:20 on @ ME
:20 OFF
x 18 intervals
+
3k Row

LiveFree WL:

Monday, 090913

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Front Squat – 5RM for the Day – 15min
B. Clean – 12 min to work technique either Power / SqT – Singles
C. 12 min AMRAP
6 Pullups
12 # Lunges (alt legs) (45/25) or BB
24 Double Unders or 70 Singles

Performance:
A. Front Squat – build to 10RM – 15 min
B. SqT Clean Cluster – 1.1.1 x 3 ; rest :20, rest 2:30 – 12 min
C. EMOM x 12
Odd: 6-8 C2B
Even: 40 Double Unders

Competition:
PBP Blog

Endurance:
50 Cal AD @85%
800m Run @85%
50 Cal AD @85%
400m Run @ME
right into,
7 min recovery Row @60%

LiveFree WL:
A. Snatch – EMOM x 12 @ 70%
+
then, build up to a Heavy Single in only 12 min
B. Clean DL , lower below knee and Hang Clean + Jerk – BUILD to max for day
C. Clean – Triple (hands on bar whole time) low volume
D. Back Squat Week 4 Day 1

Tuesday, 04092013

HAPPY BIRTHDAY DYLAN! The Big 21!!!

Announcements:
#weightlifting session at 7:45p for Dylan’s Birthday, then Dinner for those who want to join us.

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Buy In:
:30 On :30 Off x 2
1. Mtn Climbers
2. Burpees
3. Scap Squeezes – Rig
4. Squat Jumps
5. HS Holds – freestanding if possible
Then, Group Mobility

Lifestyle:
“Coming next Monday”

Fitness / Performance:
A. Weighted Pull-ups 7×2
B. Chipper –
Row 1k
30 GHD Sit-ups
40 Pull-ups
50 Box Jumps
60 Walking Lunges
70 AbMat Sit-ups

Competition:
This week Competition will be following Fitness/Performance programming. Hell, play some basketball, hit a 5k run, 10k Row. Throw the football, just hang out and dance. You busted your ass all opens, have some fun this week!

Regional Competitors:
Programming will be over at ,
CLICK HERE
Blog being updated ASAP but programming for the Regional Team will be there.

LiveFree WL:
A. Push Press – 5×5 – ascending (behind neck)
B. Snatch Pull – 5×2 @120%
C. Clean Grip Deadlift -5×2 – @21X1 – Max Weight!
D. Back Squat – Single

LiveFree BB:
Rest

Monday, 04083013

WE MADE IT! 24th in the NorthEast and heading to Regionals. We are so proud of everyone at CFF and super excited to compete in May!

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Announcements:
1. Pro Strength Protein, now in stock! Great alternative to Whey!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!
2. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details

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Buy In:
400m Row
15 Hip Extensions
15 GHD Sit-ups
2 Rounds of “Cindy”
12 Walking Lunges (with Samson Stretch)
Then,
Group Mobility

Lifestyle:
“STARTING NEXT WEEK”

Fitness / Performance:
A1. Back Squat 4×10 @21X1 / 20X1
A2. Burpee Broad High Jump x 2, rest
B. :30 on : 30 off – Rower x 10 Intervals @ Z4-Z5
C. 200m Run x 5 , resting 1 min between
***can choose B or C first etc

Competition:
Rest / Recovery Day
*Get ready for the real stuff to start tomorrow!

LiveFree WL:
*Squat Cycle Starts today
A. Snatch – Highboard Single
B. Highboard Triple
C. Clean & Jerk – Double
D. Back Squat 4×8 – ascending

LiveFree BB:
A1. Safety Squat Bar Box Squat 1RM for day
A2. Deficit DL – single @ 65-70%
B. Single Leg Squats – BB – 4×5 (each leg) @31X1
C. Safety Squat Bar Good Mornings 3×5
D. Recovery Row or AD

Friday, 03082013

HAPPY BIRTHDAY Bill Bailey! 72 Sir. Update the goal board, cause you made it. Next Challenge 🙂

Announcements:
1. Pro Strength Protein, now in stock! Great alternative to Whey!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!
2. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details.

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Buy In:
2 Rounds not for time of:
200m Row
15 GHDSU
15 Hip Extensions
10 Strict Pull ups (scale if needed)
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Rear Scap Squeezesp
Then, lots of Mobility!

Fitness / Performance:
A1. Back Squat – 2RM for Day
A2. Strict Pull-ups (reasonable sets), rest 1-1:30
B. 3 rds for Time,
1 Rope Climb
15 Hang Power Clean
30 Box Jumps
C. Lever Practice

Competition:
A. Back Squat – Heavy Single – not PR
B. 1k Light Row
C. Snatch Technique for Sunday – if having issue
D. Strategize for 13.1 on Sunday

LiveFree WL:
Max Out Friday

Thursday, 02212013

2013 Opens Registration Link is up. Go register! We want every member of CFF to register and join us on this journey. Click HERE

Announcements:
1. SFH Protein all back in stock – with fish oil.
2. GrassFed Ground beef – in stock.
3. Link for Individual Competition hosted in April has gone live. This will sell out quick. Get in while you can.

Events:
1. Our 2nd Annual In House Team Competition is coming in February. Sign up sheet is online in the CFF group. Join us! This is for everyone!!!
2. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!
3. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details.

20130221-004330.jpg
Cassotis Family has been hitting workouts each day while on vacation in Cancun. They are ready for the Opens!

Buy In:
Row 350m
20 Back Ext
20 AbMat Sit-ups
10 Scap Squeezes on Rig
2 rds of “Cindy”
1 min of Light Kip Pull throughs, loose. Up shoulders.
Then, Group Mobility
– Chest / Shoulder
– Rack Position
– Hamstrings / Ankles

Fitness / Performance:
A. Strict Press 1RM
B. Push Jerk – skill – warmup
C. Ladder
10,9,8 ……1 of Shoulder to OH (135/95)
2,4,6…..18,20 of T2B
^ so, 10 shoulder to Ph, 2 T2b… 9 shoulder to OH, 4 t2b and so on.
^^barbell must be taken from the floor.
^^^can scale up weight more towards competition if do-able.

Competition:
A. 1RM Strict Press
B. Push Jerk Warmup
C. Same Ladder as above at ….
Big Boys 205/143
Ninjas 185/113

Rest 1x Min

D. DB Snatch 5×2 – double each arm. 100/70
E. 1k Row – Light

LiveFree WL:
Rest

Wed, 02202013

15 Days til Opens! =)

Weightlifting Wed tonight! 7:30p! Join us for some bar slamming PR setting fun! Bring your coffee and be ready for some Snatch / Clean & Jerk.

2013 Opens Registration Link is up. Go register! We want every member of CFF to register and join us on this journey. Click HERE

Announcements:
1. SFH Protein all back in stock – with fish oil.
2. GrassFed Ground beef – in stock.
3. Link for Individual Competition hosted in April has gone live. This will sell out quick. Get in while you can.

Events:
1. Our 2nd Annual In House Team Competition is coming in February. Sign up sheet is online in the CFF group. Join us! This is for everyone!!!
2. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!
3. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details.

20130219-225250.jpg
Why is this guy always on the floor?

Buy In:
:30 On :15 Off x 2 rds
1. Burpees (step)
2. Air Squats
3. Good Mornings (band)
4. Banded Side Steps
5. High Knees
Then, Group Mobility and maintenance work.
A. Scap Work
-DB Rotational
-Small ate rotational
– Y’s
B. Shoulders
– PvC Dislocates
– T Spine Loosening
– Rack Position

Skill Day

Fitness / Performance:
A. Double Unders – 7 min
^ if you are proficient at DU, do 2x, 2 min DU test.
B. Clean Technique – 10 min
C. T2B – 5 min
^ working the Kip and stringing portion. Not max sets and don’t destroy your grip.
D. Push Jerk – 7 min
E. Tabata (x) – weakness

Competition:
A. Rest Day
B. WLW

Endurance:
10 min AD Test

LiveFree Weightlifting:
A. Snatch – High Pull / Snatch
B. Clean – Clean Pull / C & J
C. Front Squat – Heavy Single @20X1

Wed, 02132013

Weightlifting Wed tonight, 7:30p…Join us!

See note at bottom regarding Opens Schedule for Programming, those participating in Opens.

2013 Opens Registration Link is up. Go register! We want every member of CFF to register and join us on this journey. Click HERE

Announcements:
1. SFH Protein all back in stock – with fish oil.
2. GrassFed Ground beef – in stock.
3. Link for Individual Competition hosted in April has gone live. This will sell out quick. Get in while you can.

Events:
1. Our 2nd Annual In House Team Competition is coming in February. Sign up sheet is online in the CFF group. Join us! This is for everyone!!!
2. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!

20130213-004740.jpg

Buy In:
300m Row,
Then 3 rds of “Cindy”,
20 Back Ext
20 Sit-ups
Then,
Group Mobility

Fitness / Performance:
MAP Training – Sustainability
A. Skill : Pistol Work / Progression
B. AMRAP 10
10 Pull-ups
10 GHD Sit-ups
20 Lunges

Rest 5

AMRAP 10
Row 200m
12 Star Jumps
12 Ring Dips / Parallette Dips

Rest 5

AMRAP 5
800m Run
Burpee Touches

Competition:
Rest day / WLW Supplemental work

Endurance:
200m Runs x 10 – resting 1 min between

LiveFree Weightlifting:
A. Snatch – Triples – Highboards
B. Clean & Jerk Singles
C. Clean Pulls – Highboards – 3×2 @110%
D. FS – 4×2 – across

Scheduling. So, as you all know, Regionals is our MAIN goal. With that said, we are programming come opens, accordingly. We know giving ourselves 2x each workout is the best route to accomplish our goal. Weekly Competitors Programming will be as follows.
Monday-On. Tuesday-On. Wed-Rest. Thurs-Opens WOD Friday-On. Sat-Rest. Sun-Opens WOD

All competitors will do the Opens WOD together, 7:30p on Thursdays to drive each other and push. All will be welcome but this is our time to train together and push one another. Also again on Sundays for our second go at the workout for an improved score.

Just a few more weeks CFF, then the world will see just how hard we have been working!!!!

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