A. Afap – long and sweaty!
50 db devils press 50/35’s
50 synchro abmat sit-ups (passing wall ball back and forth)
500m farmers carry 70/53’s
500m run (broken up to 200/200/100)
*one partner does and extra run)
100 alt dB snatch
100 / 70 cal row ^swap however you want
1k run (alt every 200m)
Barbells for Boobs – “Amazing Grace”
12-for-12.com will be an Annual Event. This December, join us at CrossFit Free; for our first 12-for-12 event.
12 Hours, 12 Workouts
Registration Fee is $50 and limited to 25 participants. Will be RX and Scaled WODS that day.
Dec 14th, first wod starts at 8p
Visit our Facebook page for further details HERE
Registration Link to Sign up located HERE
Clinics are back! Here is a 5 part series being rolled out NOW!
– each clinic and some details are below.
Clinics will run 60-90 minutes, depending.
We will cap attendance per clinic as well.
Individual Clinic
CFF Member: $25
Non CFF Member: $35
package: sign up for all clinics = $100 for CFF members, $140 for non CFF Members
Clinic # 1 – Oct 13th – Sunday starting at 10a
Pullups & Variations
– Strict, how to implement / add in
– Kipping
– Kipping for mutliple Reps
– Butterfly implement
– drills
Clinic #2 – Nov 10th starting at 10a
– Double Unders
– Explosive Box Jumps
Clinic #3 – Nov 17th starting at 10a
– HS Walks
– HS Push Ups
– Muscle Ups
Clinic #4 – Dec 1st starting at 10a
Core Work
-L Sit
-L Sit Progressions
– Variations
– Understanding how to utilize your core and build it
– Assistance stuff to add into programming. How and When?
– Details on how your core strength will single handedly improve all.
– Want 6 pack abs 😉
Clinic #5 – Dec 15th starting at 10a
Weightlifting
– Snatch
– Clean & Jerk
*techniques, variations and drills
Email: BP@CrossFitFree to sign up!
Barbells For Boobs – “Amazing Grace” coming to CrossFit Free Nov 30th!
Join us for this amazing day, raising money for a great cause and being a part of something greater than yourself!
Follow the link below to donate to our team, or JOIN OUR TEAM and raise money yourself for this.
Start: Saturday, September 21, 2013 @ 12:00 pm (EDT)
Thursday, September 5, 2013 @ 11:59 pm (EDT)
CrossFit Earned is hosting it’s first event open to the public. Going to be a yearly competition every Fall. Come down and lets start a tradition!
Going to be capping registration at 30 male/30 female athletes.
Each Athlete will receive a competitor shirt.
Cash prizes + goodies for top 3 spots in both divisions.
*Note: This is an RX only event.
Standards list is as follows:
Men:
Handstand Push Ups (Full Range of Motion)
Chest to Bar Pull Ups
Double Unders
20# Wall Ball to 10′ target
30” box jump for reps
275# Deadlift for reps
165# Front Squat for reps
Toes to Bar
Clean & Jerk 135#+ (1RM)
Women:
Handstand Push Ups (Full Range of Motion)
Chin to Bar Pull Ups
14# Wall Ball to 9′ target
24” Box Jumps for reps
183# Deadlift for reps
113# Front Squat for reps
Toes to Bar
Clean & Jerk 93#+ (1RM)
Workouts will be announced last week of September. Feel free to ask any questions you may have.
See you October 5th!
To be announced.
This is the THIRD YEAR of the most spectacular team event in the Northeast. A CrossFit Games competing box that exudes the feeling of competition with every breath.
This is the FINALE event for the Northeastern Affiliate Cup following Mass Mayhem (SOLD OUT) and Fall Faceoff (need to do at least two of these three to be considered for victory).
Four Person Teams of TWO GUYS and TWO GIRLS. The teams do not need to be the exact teams from the other events. So Affiliates, get your top crew together and lets all meet at Milford for one heck of a party!
Over the weekend there will be 5 workouts.
All teams will compete in 4/5 workouts. The final event will have cuts down to the top 10.
The goal is to test who has the fittest team. For that reason, there will be no major weight or complexity in the first four workouts that will take away from testing the teams fitness. All members should be able to perform movements efficiently (OHS/snatch/ clean/ pull ups/ Ctb pull ups), however the weight of movements for the first four workouts will not be programmed to keep teams from competing. Same holds true for gymnastics movements. In the first four workouts you will not see muscle ups and handstand push ups. What you will see are challenges put together to test your will and strength as a unit!
Check out some of the Journal Menu (Awesome Sponsor of ours) photos from a prior event!
In House Team Competition
Teams of 3
This competition is for EVERYONE, all skill levels. The Teams will be created accordingly , fun for all. Join us!
To be announced.
