BP

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

Tuesday, 02192013

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.

20130218-230320.jpg
Kien in his first Cf Comp; kicking a$$!

Buy In:
:30 on :15 off x 2
1. MTN Climbers
2. Thrusters (BB)
3. Strict Pull-ups
4. DB / Band Rear Fly/Scap Squeezes
5. Hanging Knee Tucks
Then, Group Mobility
– t Spine
– Ankle
– Hips

Fitness / Performance:
A. Skill: Snatch Technique
B. MAP Training
AMRAP 12
Row 300m
15 GHD Sit-ups
20 Oh Walking Lunges (45/25)

Rest 6

AMRAP 12
10 Pull-ups
15 Box Jumps (24/20) Step down
30′ HS Walk

Competition:
A. FS – Singles 22X1
B. MAP training
AMRAP 12
Row 300m
15 GHD Sit-ups
20 Oh Walking Lunges (45/25)

Rest 6

AMRAP 12
10 Pull-ups
15 Box Jumps (24/20) – Step down
30′ HS Walk

Rest 6 min

AMRAP 5
25 FS @95/65 , then
Max Cal – AD

LiveFree Weightlifting:
A. PP 1-1-1-1-1
B. PJ 1-1-1
C. SJ 1-1-1
D. Clean (high blocks) – doubles

Monday , 02182013

17 Days til Opens!!!!

Normal Schedule Today

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.

20130217-235256.jpg
Team

Buy In:
Row 400m
20 Back Ext
20 AbMat Sit-ups
20 Russian KB (light)
20 mtn Climbers
20 Air Squats
5 HSPU (Strict)
5 Strict PullUp
Then, Mobility
– Hip Complex
– Couch Stretch
– Hamstrings

Fitness / Performance:
A. Back Squat 2-2-2-2 (across) @21X1 / 20X1
B. Deficit Deadlift 3×12 @20X1
C. :20 on :10 off x 21 rds – Burpee Touches
D. 4×15 Rear Band Scap Squeezes (laying on foam roller , long way)

Competition:
A. Snatch AMRAP – 5
95/63 x 15
135/93 x 15
165/108 x 15 …
B. BS – 4×2 – across @20X1
C. Deficit Clean Pulls 3×7 @20X1
D. :20 On :10 off x 21 rds – Burpee Touches
E. L-Sit Holds – accumulate 2-3 minutes. (ground, rig or pbars)
F. Scap Work

LiveFree Weightlifting:
A. Snatch Complex – HighPull / Snatch
B. Snatch Doubles – snatch Deadlift, 3 second Lower to below knee, 1 second pause and snatch (for a double)
C. Jerk – 7×2
D. Clean Complex – Clean Pull, Clean & Jerk
E. Back Squat – Heavy Single @20X1.

Saturday, 02162013

Reminder: our DU clinic is Sunday, 10-12p. All CFF members welcome!

Normal Schedule today. 9a Team WOD and 10a Individual WOD

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.

Buy In:
500m Row
2 rds of Cindy
20 Back Ext
20 Abmat
Then Group Mobility
– focusing on workouts

Team WOD:
Team of 2
“Chipper”
30 HSPU
100 Cal Row
60 Pull-ups (c2B/Reg)
200 Double Unders
90 Walking Lunges (75/45) – barbell back racked.
100 Slam Balls (30)

Fitness / Performance:
A. Max HSPU (-2) x 3 , rest 2 min between. *Strict til X, then kip to (-2)
B. 50/40/30/20/10
Row – Cal
DU (double for Singles)
Rest 5
C. 3 rds,
18 Walking Lunges (with #)
15 GHD Back Ext

Competition:
A. Max HSPU – to Deficit
Rest 2 min
B. Max HSPU to Games Standards
Rest 2
C. Max HSPU to 1 AbMat
D. 50/40/30/20/10
AD – Cal
DU
Rest 15
E. 4 rds,
12 Step Ups (24/20 box) with weight each hand
15 GHD Back Ext

Endurance WOD:
Long and Light

LiveFree Weightlifting:
1. Back Squat 3×5 – higher than Monday. TJ, 315# =)
2. Snatch – Singles – Highboard
3. Push Press 3×2
4. Clean Pulls 3×3 @110%

Friday, 02152013

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.

20130214-224248.jpg
Big Pete don’t play

Buy In:
Row 350m
2 Rds of “Cindy”
20 Back Ext
20 AbMat
Then Mobility
– Hip Complex – dynamic – 5x through
– couch stretch
– thoracic / shoulder for rack position
– hamstrings

Fitness / Performance:
A. Skill: 5 min DU Practice
B. Skill: 5 min T2B Kip Practice (don’t tax yourself)
C. Front Squat @20X1 2-2-2-2 (Across) -15 min
D. AMRAP 1:00 x 5 – resting 1:00
between;
10 Squat Cleans (115/85) (96/65) then max T2B
E. Max 1k Row

Competition:
A. Snatch / OHs Complex – Full Snatch / OHSx2. – x5
B. Front Squat @20X1 – 2-2-2-2 (across)
C. AMRAP 1:00 x 5 , resting 1 min between
10 Squat Cleans (135/95), then max T2B

Rest 5-10 min
D. :20 on :20 off : Rower x 15 rds
E. “Bullet Proof Shoulders”

Endurance WOD:
500m Row x 10
Resting 2 min between
Focus on sustainability

LiveFree Weightlifting:
A. MAX OUT FRIDAY

GameDay – those competing Saturday
2 rds – NFT
1 Power Clean
2 Front Squats
3 HSPU
4 C2B
5 KB Swings
6 Box Jumps (step down)
7 t2B
8 Walking Lunges
9 Cal AD
10 Double Unders

Thursday, 02142013

Reminder: no Yoga this evening

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!

20130213-223409.jpg
“no caption”

Buy In:
:30 on :15 off – 2x through
1. Mtn Climber
2. Burpees
3. Air Squats
4. KB Swings (light)
5. Scap Squeezes
Then, Group Mobility

Fitness / Performance:
A. Max Height Box Jump – 10 min
B. # Pull Up 2-2-2-2 — 10 min
C. 11.2 Opens WOD
AMRAP 15
9 Deadlift (155/105)
12 Hand Release Push-ups
15 Box Jumps (24/20)

Competition:
A. Max Height Box Jump – 10 min
B. # Pull Up 2-2-2-2 — 10 min
C. 11.2 Opens WOD
AMRAP 15
9 Deadlift (155/105)
12 Hand Release Push-ups
15 Box Jumps (24/20)

Rest 15-30 min
D. :30 on :30 off x 14 min – rotating
1. AD – Calories
2. Double Unders

Endurance WOD:
50-40-30-20-10
AD Calories
DU

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!!!!

Tuesday, 02122013

6:30p class tonight. Plan to head out immediately following the 6:30p class. We have some guests coming for a workshop and will need the gym cleared. Thank you in advance.

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!

20130212-004444.jpg
Roof cleaning was a must with the recent weather.

Buy In:
Row 750m
20 Back Ext
20 Abmat
10 Pull-ups
10 KB Swings (light)
10 Squats
Then , Group Mobility & Warmup for Workout Specific movements

Fitness:
A. Back Squat 4×4 @21X1 – across
B. AMRAP 10
30 DU or 60 Single
20 G to OH (45/25)

Rest 10 Min

C. 1 set of Max Wall Balls (20/14)

Performance:
A. Back Squat 4×4 @20X1 – across
B. AMRAP 10 – Opens WOD
30 DU
15 Power Snatch (75/55)

Rest 10

C. Max Wall Balls – 1 set @ (20/14)

Competition:
A. BS – across , 4×4 @20X1
B. Opens WOD Above
Rest 10 min
C. AMRAP 5
75 Wall Balls (20/14) – shoot for unbroken
AD – max calories
D. 5 min light recovery row

20130212-012603.jpg
celebrating

Endurance:
5k Row

LiveFree Weightlifting:
A. Power Snatch – Highboards – 2 sec pause below knee
B. Behind Neck Push Press 3×3 @21X1
C. Behind Neck Split Jerk 5×1
D. Back Squat – Heavy Single @22X1

LiveFree BB:
Rest Day