Announcements

Tuesday, 01222013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Getting after Mobility

Buy In:
Row 400m
3 rounds of,
5 Pull-ups
10 Push-ups
15 Squats
Then,
20 Back Ext
20 AbMats
Then,
Group Mobility

Fitness/Performance:
A. Skill (10 min)- Pistol Work, T2B, T2R, Clean/Snatch Technique, Rope Climb etc
B.MAP Training – Sustainability
AMRAP 10
400m Row
12 Box Jumps (24/20) *step-down
12 GHD Sit-ups

Rest 5

AMRAP 10
8 Power Cleans (115/85)
60′ Farmers Carry
30 Double Unders

Competition:
A. Skill – Muscle Up (bar or Rings), Hs Walks, Levers etc
B. MAP Training – Sustainability
AMRAP 10
Row 400m
12 Box Jump (24/20)
12 GHD Sit-ups

Rest 5

AMRAP 10
8 Power Cleans (135/95)
90′ Farmers Carry (100/80) * if using DB
30 Double Unders

Rest 5

AMRAP 5
10 Lunges
10 T2R
10 Ring Rows (feet up)

Rest 3 min

AMRAP 5
1 Bear Crawl
12 Hang Power Clean (95/65)
15 AbMat Sit-ups

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J-WoW

Endurance WOD:
Tabata Burpees
Then immediately into 500m Row
Score = Row Time , – Burpees (each Burpee = 1 second)
Rest 5x minimum what ^ took you
Then, for time…..
40 Box Jumps
500m Row.

LiveFree Weightlifting:
A. Snatch – no feet no hook – 5 rep
B. Clean Complex – Clean, FSx2, Clean
C. Push Press 5×2
D. Push Jerk 3×1

LiveFree Barbell:
A. Rest Day

Monday, 01212014

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Oh how far he has come. CFF is proud of you Dyl!

Buy In:
:30 on :15 off (stay at station 3x before rotating)
1. Rower
2. Mtn Climbers
3. Scap Squeezes
4. GHD Back Ext
5. Squats (air or bar)
Then,
3×5 Pull-ups, resting :20 between
Then,
Group Mobility

Fitness:
A1. Back Squat 10×2 @32X1
A2. Chin-Ups x3 (Strict) #if need be (DB between feet etc)
B. :30 on :15 off x 14 rds – Burpees (to target) Keep Track of Total Reps
C. 3x – Max Pull-ups, Rear Band Squeezes x 15 , Resting 1 min between rds

Performance:
A. Snatch – 2 second pause below knee
(Doubles) x 5 at higher % #
B. Back Squat 3×1, 2×3 @20X1
C. :30 On :15 Off x 14 – Burpees (to target)
D. 3x – Max Pull-ups, Rear Band Scap Squeeze x 15 , rest 1 min between

Competition:
1)
A. Snatch – 2RM for day (floor)
B. Complex – Power Snatch, OHS, Squat Snatch, OHS
C. Back Squat 5×4
2)
A. :30 On :15 Off – Burpees x 14 rds (to target)
B. 5 rds – Max Pull-ups, Rear Band Scap Squeezes x 15 , rest 1 min between
C. L Sit Holds – Parallettes

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Endurance WOD:
800m Run or 1000m Row
X 5 rds. Resting approx 1/2 took you to complete.

LiveFree Weightlifting:
A. Snatch – Triples (floor)
B. Snatch Pulls 3×3 @110%
C. Clean – max for day off Highboards
D. Jerks 5×2
E. Back Squat 5×3

LiveFree Barbell:

Sunday, 01202013

Open Gym Today – Starts at 9:30a

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Thanx for everyone to came to the competition to support this weekend!

Sat, 01192013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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

Friday , 01182013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Buy In:
Row 400m
10 Burpees
Then, EMOM x 5
3 Box Jumps (Step Down)
5 Squats
7 Back Ext
9 Sit-ups
Then,
Group Mobility
– Hamstrings
– Hips
– Ankle/Thoracic

Fitness / Performance:
A. Deadlift 4×2
B. “Christine”
3 rds for time,
500m Row
12 BodyWeight Deadlifts
21 Box Jumps
C. Weakness Work

Competition:
A. Back Squat – Heavy Singles (separate session)
B. Clean Pulls 5×2 @110-120%
C. “Christine”
Then rest 15 minutes
D. EMOM x 10
Odd: Muscle Up 4-6 reps
Even: Pistols 10-12
Then EMOM x 10
Odd: HSPU 4-6 reps (deficit, pbars etc- if needed for this rep range)
Even: 60′ Sled Drag (Heavy)

Endurance WOD:
Row 1/1
1 min-2min-3min -4-5-4-3-2-1
^rower has this workout in system.

LiveFree Weightlifting:
A. MAX OUT FRIDAY!

LiveFree Barbell:

Thursday, 01172013

yoga tonight, 7:30p. Join us! Put the effort in to gain the mobility you need to achieve your positions.

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Chris B

Buy In:
3 rds of,
5 Burpees
5 Pull-ups
10 Squats
10 Back Extension
Then,
3 rds of,
10 KB Swings
10 V-Ups
Then,
Group Mobility

Fitness / Performance:
A1. Thruster 1RM, rest :30
A2. Weighted Pull-up – 2 rep, rest 1 min
B. Lactate Tester
30 Thrusters (95/65)
500m Row
C. Weakness Focus

Competition:
Rest Day

Endurance WOD:
50 Box Jumps
500m Row
50 Burpees

LiveFree Weightlifting:
A. CGBP 5×2
B. Clean High Pulls – above knee 5×2
C. Front Squat – Heavy Singles
D. Jerk Ladder Drill – light weight

LiveFree Barbell:
Rest Day

Wed, 01162013

Weightlifting Wed is here!!! Join us at 7:30p for some Bar Slamming Fun! All are welcome and we have a few guests coming this week.

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Justin

Buy In:
EMOM x 6
3 Pull-ups
6 Push-ups
9 Squats
EMOM x 4
10 Back Ext
10 Sit-ups
3 Star Jumps
Then,
Group Mobility
– class Driven

Fitness:
A. Max Height – Seated Box Jump
B. MAP Training – Sustainability
AMRAP 7
5 KB Squat Cleans (goblet position)
10 KB Swings
5 Burpees

Rest 4

AMRAP 6
Row 200m
7 T2B/K2E
14 Walking Lunges (45/25)

Performance:
A. Max Height Seated Box Jump
B. MAP TRAINING – Sustainability
AMRAP 7
5 Squat Cleans (135/95)
10 KB Swings (53/35)
5 Burpees
*should be able to TnG Squat cleans. Scale accordingly.

Rest 4

Row 200m
7 T2B
14 Walking Lunges (45/25)

Competition:
1)
A. Cleans – Doubles, then Climbing to heavy Single for Day
B. Jerk – light. Technique, focusing on foot work.
C. Front Squat – 5-3-2-1-1-1
2)
A. Max Height seated Box Jump (Seated or Standing)
B. MaP Training – Sustainability
AMRAP 7
5 Squat Cleans (155/105)
10 KB Swings (70/53)
5 Burpees

Rest 4

AMRAP 7
Row 200
7 t2B
14 Walking Lunges (45/25)

Rest 3

AMRAP 7
2-4 Muscle Ups (depending on level)
12 Box Jumps (Step down) (30/24)

Endurance:
5k – Long & Light

LiveFree Weightlifting:
1. Snatch Triples – Highboard
2. Triples – Ground – from Hip
3. Clean & Jerk
4. Shankle Complex
5. Front Squat 5×3

LiveFree Barbell:
1. Bench 2RM – Banded
2. CGBP – 3×8
3. Pull-up – 1RM
4. Rear Band Squeezes 3×20
5. PVC Dislocates 3×20
6. Tri Press Down 3×12
7. Barbell Curl 3×10

Tuesday, 01152013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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

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Justin and Bob-O at their recent Endurance Certification

Buy In:
Tabata rds of @ 3 rds each
1. Row
2. Mtn Climbers
3. Hollow Rock / Supermans – combo rolls
4. Ring Rows @ tempo of 31X1
5. HS Holds – Wall (freestanding if possible)
Then,
Group Mobility – lining up for the day

Fitness/Performance:
A1. Push Press 5×3 @21X1
A2. Chin-ups (Strict) x (-2)
B. For Time,
1k Row
30 HSPU
40 GHD Sit-ups
50 Double Unders
500m Row
C. Holds (L-Sit / Lever) – Athletes choice and skill level

^Scale accordingly. HSPU (to AbMat or off a box). GHD to AbMats / V-ups. Double Unders to x3 Singles.

Competition:
A1. Push Press 5×2 @21X1
A2. Chin Ups – c2B x (-2)
B. For Time,
1k Row
25 HSPU
50 GHD Sit-ups
100 Double Unders
500m Row

Rest 10 Min

3 rds,
400m Run
20 SlamBalls (30)
12 T2B

C. Lever / L-Sit Practice

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Endurance WOD:
Row 1k, Run 400m – rest time it takes you
Run 800m, Row 400m – rest time it takes you

Then 100m x 10. Resting :30 between

LiveFree Weightlifting:
1. Snatch – Highboards – No Feet / No Hook – 2 sec pause off floor and below knee
2. Snatch High Pulls 3×2
3. Push Press 5×2
4. Back Squat 5-3-2-1-1-1 (heavy single for day)

LiveFree Barbell:
Rest Day

Mon, 01142013

Announcements:
1. SFH Products all in stock.
2. GrassFed meats in stock.
3. Construction almost complete. Thank you for your patience.
4. This Saturday, Jordan and I will be competing on the “Competitors Competition” hosted at CrossFit New England. This is going to be a blast for us and also a blast to watch. Come down and support, rep your CFF Gear!

Events:
1. Jan 26th we are hosting a Team Competition at CFF. We are still looking for volunteers to help with this day.
2. 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.

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Emma joins the big girls on the Muscle Up Leaderboard!

Buy In:
:30 On :15 Off x 2
1. Mtn Climbers
2. Stepping Burpees
3. Air Squats
4. 5 Push-ups
5. High Knees (in place)

Fitness / Performance:
A1. Back Squat 5×2 @21X1 / 20X1
A2. Single Leg Squats 5×6 (each leg), rest 1:30-2. (Using DB’s, KB’s etc)
B. One Running Clock…
AMRAP 3
3 Power Cleans
4 Lateral Bar Hop Burpees

Rest 1:30

AMRAP 5
7 Pull-ups
14 Box Jumps (24/20)

Rest 2:30

AMRAP 3
12 Goblet Squats (70/53/35) *heavy as u can
10 KB Swings

Competition:
1)
A. Snatch – EMOM @ 85% x 10 min
B. Complex x 4 Sets – Power Snatch, Overhead Squat, Squat Snatch
C. Back Squat 4×5
2)
A. Single Leg Squats 4×7 (each leg) @31X1
B. One Running Clock
AMRAP 3
3 Power Cleans (205/125)
4 Lateral Burpees (over bar)

Rest 1:30

AMRAP 5
7 C2B Pull-ups
14 Box Jumps (24/20)

Rest 2:30

AMRAP 3 (70/53)
12 Goblet
10 Swings

Rest 3 Min

AMRAP 3
Burpee Touches (6-8″)

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Construction is coming along!

Endurance WOD:
A. Row 1000m – shoot for PR
Then cont rowing an extra 250m at light %. Keep yourself moving. Rest 5 min
Then,
B. :30 On :30 Off x 15 min
Sustainable times throughout.

LiveFree Weightlifting:
1. Snatch – 1RM for day off Highboard
2. Complex – Power Snatch (floor) x 2, Full Snatch (floor)
3. Clean & Jerk
4. Clean Pulls 3×3 @110%
5. Back Squat 5×3

LiveFree Barbell:
A1. Deadlift 1RM – Sumo or Conv.
A2. High Box Jump 1 Rep, rest accordingly.
B. Front Squat 4×6
C. Safety Squat Bar Good Mornings 3×5
D. Row 5 min – light – recovery

Friday, 01112013

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The beginnings…

Buy In:
Row 400m
3 Rounds of “Cindy”
Then,
Group Mobility
*Shorter buy in to focus on technique for movements which will continue warm up.

Fitness:
A. Option 1: Snatch Technique
Option 2: Muscle Snatch 7×2
B. AMRAP 6
14 Slam Ball or 7 Power Snatch
9 Pull-ups

Rest 6

5 rds of,
50′ Farmers Carry (Heavy)
12 V-Ups

Performance:
A. Snatch – 1RM For Day (Power or Squat)
B. AMRAP 6
7 Power Snatch (95/65)
9 Pull-ups (c2b/reg)

Rest 6

5 rds of,
50′ Farmers Carry (Heavy)
12 V-Ups

Competition:
1)
A. Snatch – 1RM for day
B. Triples – 2 sec pause below knee
C. Back Squat – 5-3-2-1-1-1
2)
A. “Amanda”
9-7-5
Squat Snatch (135/95)
Muscle Up

Rest 3x

5 rds of, (with 20# vest)
10 Burpee Pull-ups
50′ Farmers Carry (Heavy)

Rest 3x

200 Double Unders
20 HSPU

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Endurance WOD:
Long & Light

LiveFree Weightlifting:
1. MAX OUT FRIDAY #AttitudeNation

LiveFree Barbell:
DE Lower
A1. Box Squat – 10×3 @50-60% + bands
A2. BB Good Mornings – 10×5 , rest :30
B. DB Box Jumps (step down) 3×20 , rest 2 min between
C. Single Leg Squats 3×7 (each leg)