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

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