• Tuesday, 08.20.19

    #

    Announcements:

    A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there.

    B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

    C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

    D. Hard Body Meals has joined forces with CrossFit Free. Register on their site and start your deliveries. Any questions, ask a coach

    #

    All:

    a. Deadlift : 1.1.1 cluster – :10 rest between / 3 min rest between sets : climbing

    B. Options

    1. Row / Burpee EMOM

    X 20 minutes

    Minute 1: 15 /12 cal row

    Minute 2: 15 burpees over rower

    – modify accordingly building on prior weeks

    2. Amrap 20

    2 legless rope climbs / rope climbs / 6-8 strict pull-ups

    20 alt db snatch 50/35

    50 double unders

    20/16 cal bike

    #

    Post class

    EMOM x 15

    Minute 1: 5 Hang Power Cleans 225/153 OR 80% ish give or take

    Minute 2: 15/12 cal ski Erg

    Minute 3: 12 GHD Situps

    #

    BECOMPLETE:

    1. Emom x 10: minute 1: 10/8 cal bike

    @70%. Minute 2: 16 v up hold Russian twists w/ wall ball

    2. Accumulate 3 min in each split position : straddle etc

    3. Accumulate 2 min in a bridge hold *modify accordingly

    4. Band stretching work ; hips / hamstrings / shouidars ; spend 10-15 min

    5. Crossover symmetry recovery

  • Monday, 08.19.19 Fu/Fi

    Pete

    Here’s to another awesome week!

    Announcements:

    A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there.

    B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

    C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

    D. Hard Body Meals has joined forces with CrossFit Free. They will be IN HOUSE tonight, 430-630. Please swing by and check things out!

    #

    Function / Fitness :

    A. Back rack Single leg Squats (front foot elevated) x 8 reps each leg x 6 sets x :30 rest between.

    B. Seated box jumps – remainder of time in strength session

    C. AMRAP 10

    10 hang DB power clean

    10 dB thrusters

    10 burpees over Db’s

    #

    Post class:

    BECOMPLETE:

    1. kB single arm rows w/ twist at top x 8 reps x 4 sets each side

    2. Seated bent over DB double rear fly x 10 reps x 4 sets

    3. Waiters Carry x 40-50′ x 6x each side

    4. Sled weighted side steps x 40′ x 4 sets each direction

    5. Banded face pulls 3×15 reps

    6. 5 rds; 5 strict t2b + :20 belly to wall HS hold + 10 pvc dislocates + :10-:15 l sit hold

    7. Crossover symmetry

  • Saturday, 08.17.19

    #forPetessake

    #

    A. Hang SqT clean – climb to 5RM

    B. Amrap 9 – ladder

    3.6.9.12 etc

    Hang power snatch 75/53

    OhS

    30 double unders

    (Modification workout)

    kB Swings

    Goblet squats

    Double unders / 2x single unders

  • Friday, 08.16.19

    Matt & Jake taking a stroll with the 50# slam ball.

    #

    Announcements:

    A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there.

    B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

    C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

    D. Hard Body Meals has joined forces with CrossFit Free. Stay tuned for discount codes and information regarding the process. They will be in house Monday night to discuss.

    #

    All:

    A. Power Snatch + Hang power snatch ;

    5 working sets

    70%-75%-78%-80%-77%

    – as target.

    – athletes can choose to climb

    OR

    A. Front SqT x 2 + Split Jerk;

    5 working sets

    @70-80% of max clean and jerk

    – as target.

    – athletes can choose to climb

    <18 minutes for your A option

    .

    .

    B. Conditioning

    6 tng power Cleans @50-60% of max PC

    1 min row @2k PR Pace

    1 min bike nasal breathing is target

    Rest :90 x 4 rds

    #

    Post class:

    D. Becomplete

    1a. Barbell curl x 5-7 reps

    1b. Db alt curl x 12-16 alt reps

    1c. Db triceps extension x 15 reps

    X 4 supersets

    2. Single arm DB tricep kick backs x 10 reps x 3 sets

    3. Single ARM Db rows x 10 reps x 4 sets each side

    4a. Chin over bar chin-up grip hold x :20-:30 (weighted where necessary)

    4b. 25 band scap squeezes

    X 4 sets superset

  • Thursday, 08.15.19

    Teammate Thursday

    #

    Announcements:

    A. CFF invades Skydive New England: event Page coming to FB. Currently a poll going on within our FB group and it seems Sept 15th is winning. Interested? Check in out.

    B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

    C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

    D. Hard Body Meals has joined forces with CrossFit Free. Stay tuned for discount codes and information regarding the process. They will be in house Monday night to discuss.

    #

    Teams of 2

    A. Clean x 2 + push Jerk + Split Jerk : to Max in 15 min ish

    Rest 2-3

    B. 10 min clock

    • 100/80 cal row
    • 50 clean and jerks 165/113

    Rest 2-3 min

    C. Alt rds 1:1

    Amrap 10

    10 / 8 cal bike

    10 c2b pull-ups

    5 burpee bj over

  • Wed, 08.14.19

    Sarah B.

    #

    Announcements:

    A. CFF invades Skydive New England: event Page coming to FB. Currently a poll going on within our FB group and it seems Sept 15th is winning. Interested? Check in out.

    B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.

    C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com

    D. Hard Body Meals has joined forces with CrossFit Free. Stay tuned for discount codes and information regarding the process. They will be in house Monday night to discuss.

    #

    A. Front SqT : 5×5

    @75-80% target

    Rest :90-2 min max

    B. MAP training @ sustainable efforts

    Amrap 10

    100m shuttle sand bag run

    10 alt side SqT clean & press w/ bag

    10 Ghd sit-ups / weighted sit-ups

    *slam ball / ball can be modified for SB

    Rest 4 min

    Into,

    #

    Post class:

    500m c2 bike

    300m ski erg

    10 dB devils press 50/35’s

    Rest 3 min x 4