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

20130117-003137.jpg
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

Leave a Comment

Your email address will not be published. Required fields are marked *