Performance

HAPPY THANKSGIVING!

"Murph"
“Murph”

Classes Today:   9a for Fitness/Performance; 10a Competition . There will be Open Gym in the PM; stay tuned to FB for timing on that. 

Friday Schedule:  6a, Noon and PM classes. 

Saturday: 10a – “Amazing Grace”. Did you register yet? register and join us!  There WILL BE Yoga Saturday morning. 

Fitness / Performance:

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Can break up the Pull-ups, Push-ups & Air Squats how you choose. Must start and finish with a 1 mile run.

Wed, 112713

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Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In: 
Coach Set

Fitness / Performance: 

Weightlifting Wed – for all
A. Max Snatch (power or SqT *move most weight)
B. Max Clean & Jerk
C. Max Back Squat

Tuesday, 112613

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
1k Row – alternating hard easy every :30
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility

Fitness / Performance:
A. Power Clean + Push Jerk – built to heavy single in 12 min
B. map
amrap 4 @90
6 Power clean (135/93)
6 bat lateral burpees
rest 2
amrap 6@90
6 KB Swings (70/53)
6 Goblet Squats ^
6 T2B
rest 3
amrap 8 @95
8 pullups
8 Deadlifts (155/103)
8 Pushups

***Scale all accordingly for the intent of the workout.

Monday, 112513

New Hoodies coming, blue + black options; along with much more new apparel...stay tuned!
New Hoodies coming, blue + black options; along with much more new apparel…stay tuned!

Check out the latest events post, summarizing all we have upcoming at CFF. HERE

This week, join us for Weightlifting Wed at 7:30pm WED, also for Justins birthday gathering. Everyone is welcome!

Holiday Week Schedule: 
Wed – Normal Schedule + Weightlifting Wed
Thurs- 9a class + Open Gym in the PM (announced on FB that day)
Friday- 6a, noon and pm classes
Saturday: Barbells For Boobs “Amazing Grace” Event at CFF
Sunday: Open Gym 11a-1p (clinic #4 is Sunday, 10-11; Core Work)

Buy In:
4 min of Dynamic Work @Z1
+
4 min of Dynamic Stretching
+
Movement Prep & Mobility
*focus on T spine + Ankles

Performance: 
A. Back Squat – 2rep x EMOM – starting at approx 65-70%; climbing by 10# every min – NOT til failure, but heavy double for day. IF PR is there, take it. – 12 min cap
B. 21-15-9
SqT clean Thrusters (115/83)
Box Jumps (24/20)
C. Tabata x 2, hollow rock to superman rock, alternating

Friday, 112213

"specialty" day coming to CFF soon....stay tuned
“specialty” day coming to CFF soon….stay tuned

A. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
B. Saturday afternoon, 3:30p; we will be hosting a matchup for week 3 of N.E.A.L. . . come support your teammates. 

C. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.

Buy In:
Row / Run :30 on :10 off; increasing intensity as you got, 3-4 minutes worth
+
3-4 min of Dynamic Stretching
+
Movement Prep  & Mobility

Performance:

A. Back Squat – heavy double in 12 min
* If time, hit few pause squat 4-5 rep sets; deloading to lower % work
B. Front Rack Single Leg Lunges – 10 reps, (5 each leg alternating) – build in 8 minutes
C.
15-12-9
Sqt Cleans (135/93)
Ring Dips

rest 1 min

AMRAP 3 – max calories rowed
*18 min cap on C

Thursday, 112013

New England Affiliates League
New England Affiliates League

A. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
B. Saturday afternoon, 3:30p; we will be hosting a matchup for week 3 of N.E.A.L. . . come support your teammates. 

C. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.

Buy In:
4 min of Dynamic Work @Z1
+
3 min of Dynamic Stretching / movement
+
Movement Prep + Mobility

Performance:

A. Clean & Jerk – heavy single in 15 min
B.
AMRAP 6
1.2.3.4.5.6….and so on of Clean & Jerk 155/103
1 Rope climb in between

rest 3

AMRAP 12 @85-90%
5 Burpees
10 Goblet Squats (70/53)
200m Run

111913

N.E.A.L week 3 will be hosted tonight at CFF. Come cheer on your teammates
N.E.A.L week 3 will be hosted tonight at CFF. Come cheer on your teammates

A. Weightlifting Wed kicks off at 7:30p tonight. Everyone is welcome, join us!
B. Season of 3 of N.E.A.L is underway and tonight will host two teams at CFF. 8:30 showtime; some support your teammates.
C. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
D. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.

Buy In:
4 min of Dynamic Effort at Z1
+
2 rds of “cindy”
+
Movement Prep & Mobility

Fitness / Performance:

A1. CG Bench Press 4 x 5 *working sets – ascending; rest 0
A2. Bent Over Barbell Row 4 x 5 *reverse grip – ascending; rest 2 min
^15 min
then,
1 group
B. 5 rds
5 Front Squats (185/123) *rack *scale accordingly
10 Slam Balls (50/30) *scale to wb’s
*8 min time cap

rest 4 – between

2nd group
4 rds
50m Shuttle Run – (50 down 50 back)
10 #’d AbMat Situps (wb, db etc) *athlete specific
10 R Arm KB Thrusters (53/35) *scale accordingly
10 L Arm KB Thrusters
*8 min time cap

*Group 1 and two, swap in the 4 minute rest period to continue onto the next part for them.

Tuesday, 111813

"Karen" - OFF; Wed at 7:30pm. Prizes on the line
“Karen” – OFF; Wed at 7:30pm. Prizes on the line

A. “KAREN_OFF” this Wed Night. 7:30pm. Big dogs are going at it for bragging rights + prizes. Is one or more going to go unbroken?  Come see for yourself!  

B. Wed: Joing us for #weightliftingwed @ 7:30pm

C. Wed Night: we have N.E.A.L teams coming to CFF. Come cheer on your teammates! 

D. Saturday: CFF will be at Daybreak CrossFit to support their grand opening. There WILL BE Yoga at 8a as normal. 

Buy IN: 
5 min fo Dynamic Work
+
Specific movement Prep
+
Mobility

Fitness / Performance:

A. 500m Row Repeats
1st at 90%, rest 1 min, x 3; try to sustain
B1. High Box Jump x 2 reps x 4 sets; no rest
B2: CG Deadlifts x 3 reps x 4 sets; ascending @60-70%; rest 1:30-2 min
^12 min
C. MAP Training
amrap 10 @85
5 pullups
10 pushups
15 Air Squats
rest 5
amrap 10@90
5 burpees
10 hang power clean (95/63)
15 box jumps (24/20)

Friday, 111513

cheering on his brother. . .

This Friday night, there will be NO 6:30p class; as we have a guest coming to CFF for Private Training. 5:30p will be the ONLY PM class Friday night. 

Saturday: There will be class 8a – 9a ONLY. We are hosting Don McCauley and his weightlifting staff at CFF.  Open Gym on Sunday as usual.

Fitness / Performance:

 A. Front Squat – Heavy Double – 15 min *include some drop sets if extra time
B. Southie Comp WOD
40 Power Clean (115/83) *scale accordingly
30 Bar lateral burpees
20 Thrusters
10 Power Snatch’s

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