Announcements

Wed, 040517F

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Announcements:
Join us for WL 101 tonight, 6:30p on side two. 
New CFF Apparel is on its way! 
Nutrition Seminar April 15th – link to get signed up in our CFF Facebook group. 
Regionals tickets are on sale – games.crossfit.com. Grab your tickets and come support Team CrossFit Free and Chase as they compete at the 2017 East Refional in Albany New York. 
________________________________________
Fitness: 

A. 5RM Thruster – 1 second pause hole each rep

B. AMRAP 15

15/12 cal bike
12 weighted sit-ups 
15 wall balls 

12 burpees onto plate 
Post Class 

Assistance: 
A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts 
B. HS hold – belly to wall :20 holds x 8-10. Rest starting at :30 and increase as needed 
C. Tgu – light alt 20’reps

Monday, 032717

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Announcements:

1. New CFF apparel is on its way! 

2. Nutrition seminar will be April 15th with Mike Molloy. Cost will be $50 and link will be up in the CFF Fb private page for those interests in joining us. 

3. CFF Gatherings upcoming :   a. Trampoline dodgeball     B. Scheduled golf outing (later in year but will have dates soon).   

4. CLINICS ARE BACK!!’ Stay tuned for dates for the following clinics:  a. Gymnastics  b. Double unders  c. Weightlifting  d. Running / rowing    d. Mindset of Training 

5. CFF will be announcing our next hosted competition.  Teams of 2, same gender. Both RX & Scaled. Stay tuned!


Fitness : Performance: 

A. HS hold / professions 

B.  4 rds 

25 ohs 75/53
25 burpees 
25 ghd sit-ups / weighted sit-ups  *performance 
25 / 20 cal Row 

Sat, 050716

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Coach Chase



Announcement:

The parking lot out front and on the side is being paved Sat-Monday. All members will need to park on the street or out back. To get out back, you may need to enter parking lot at beginning of street and drive around backs of the buildings down to our lot. 

Fitness / Performance: 

A. Power Clean X 3 + 2 front squats + 1 jerk ; build

B. 3 rds afap 
500m Run (400+100 shuttle)
25 weighted abmat Situps (KB on chest entire time – 53/35)

12 deadlifts 275/183

Upper gymnastics:

10 rds  *unbroken sets entire way through is goal. Rest / modify accordingly 

5 strict Hspu

5 strict ring dips 

5 strict Pullups 

:15 l sit hold (hang)
Running / Endurance Piece:

Afap

1 mile run 

100 double unders 

50 burpees

100 double unders 

1 mile run 

Wed, 110415

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Coach Tasia – 242lb Snatch Balance

Announcements :

A. weightlifting 101 kicks off tonight at 6:30pm
Fitness / Performance:

A. Clean + Hang Clesn + 2 X Front SqT; build to max – in 15 – 18 min

B. Sprints @110%

:30 on bike X 6 ; rest 2 min between 

C. Into post class 

400m run every 3 min X 5-8 intervals 

Tuesday, 101315P

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Performance:

A. Power Work 

40 double unders 

15 ghd situps

300m Row 

15 tng box jumps (don’t extend at top, just down and up)

20 KB swings 53/35

15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending class

10 power snatch’s (95/63)

rest 5 min x 4 

*sustainable rounds is the goal here 

Friday, 100915F

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Announcements:
A. This Friday night, we will be showing “FRONING” at the Gym at 7:30p. Will have some food and a great little get together to watch this film. Everyone is welcome. 
Fitness:
A. Back SqT – heavy single + 2-3 sets of 3 reps @85% of what you hit for the day 
B. AMRAP 8

3 wall walks 

7 Pullups 

Post class – Assistance Work
4-5 sets of longer distance OH walks (clean grip preferably, proper overhead, smooth walks) – outside of possible for distance 
+
4 X 15 weighted ghd sit-ups 

Friday, 100915

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Announcements:

A. This Friday night, we will be showing “FRONING” at the Gym at 7:30p. Will have some food and a great little get together to watch this film. Everyone is welcome. 
Performance:

A. Back SqT – heavy single + 2-3 sets of 3 reps @85% of what you hit for the day 

B. 21-15-9

Hspu

C2b Pullups 


Post class  – Assistance Work

4-5 sets of longer distance OH walks (clean grip preferably, proper overhead, smooth walks) – outside of possible for distance 

+

4 X 15 weighted ghd sit-ups 

Monday,060115P

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Performance: 

A. Push Jerk – 5RM + 2×5@90

B. amrap 7

7 wall balls (30/20)

7 burpee touch’s 

Rest 7 

amrap 7 

5 hspu

7 cal bike 

9 box jumps (24/20) step down 

Post class 

Assistance Work 

4 rds 

30’ Waiters Carry each arm 

15-20 banded scap squeezes 

15 weighted sit-ups 

10-12 Plate OH Tri Extensions 

 

Wed, 052715

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Fitness / Performance:

A. Push Press + Push Jerk + Split Jerk; build to max in <18 min

B. Strict HSPU – 30 AFAP (athlete chooses height / scenario) – 5 min time cap / scales versions available 

C. 3 rds – afap

50 wall balls

25 c2b pull-ups
Post class 

 D. Front SqT – starting at 70%; perform 1 SqT every minute – climbing by 10# or so til max for the day with the above

****scale all accordingly 

 

Tuesday, 052615

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Announcements:

A. 2015 Regionals T Shirts – we still have some left so in we have decided to sell these for $10 per; with the money taken in, these will go to help Coach Tasia and Coach Chase for their Travels to their competitors upcoming… Helping them prep for the 2016 season. 

Fitness / Performance:

A. EMOM – complex – 3 position clean (power) – floor + below or at knee + above knee – x 6-7 minutes @ weight of choice – heavy, but SPEED is the focus

B.  AMRAP 8

10 Burpees (over #45 plate)

10 KB Swings (heavy)

300m row 
D. Post Class – Assistance Work 

Reverse hyper – 3 x 20 @25% of your back SqT – or banded good mornings for higher reps 
20 tgu – light weight – just focused on locked on stability holds
3 x 20 banded scap Squeezes