CrossFit Schedule

Please RSVP to attend classes

Wednesday Jul 30

Thursday Jul 31

Thursday Jul 31

Friday Aug 1

Saturday Aug 2

Sunday Aug 3

Monday Aug 4

WODS

Wednesday: 7/30/14

CrossFit:

Power clean: 10-10-10-10-10

Ring dip/push up: 10-10-10-10-10

W.O.D

"Elizabeth"

21-15-9:

  • Clean (135/95)
  • Ring dip

 

Just results: 

21-3:

  • Power clean
  • Ring push ups
  • Rowing
  • Burpees
Read more...

7/29/14

 

CrossFit: 

Overhead squat: 1RM

W.O.D

"Nancy"

5 rounds

  • 400m run
  • 15 OHS (95/65)

 

Just Results:

4 rounds:

  • 400m run
  • 15 taters

4 rounds

  • 400m run
  • 15 double KB squats
Read more...

Monday: 7/28/14

 

CrossFit:

Skill: rope climbs

W.O.D

50-40-30-20-10: KBS

5-4-3-2-1: rope climbs

 

Just Results:

2 rounds:

  • 30 KB deadlift
  • 20 Russian swings
  • 10 KBS
  • 20 Russian swings
  • 30 KB deadlift
  • 40 burpees
  • 50 ring rows
Read more...

7/27/14

 

Team WOD:

7 rounds:

  • 40m sprint
  • 30m bear crawl
  • 20m burpee long jump
  • 10m stone carry

Each member if the team must complete the sprints, then each member must complete the bear crawls, then burpee long jumps, and finally stone carry. Repeat 6 more times.

Read more...

7/26/14

 

"Angie"

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Intermediate: 2 sets of 50

Beginner: 4 sets of 25

Read more...

Friday: 7/25/14

 

CrossFit:

Thruster: 3-3-3-3-3-3-3

W.O.D

For time, 18min cap

150 wall balls

*every 3 mins, row 15 calories

*start with 15 calorie row

 

Just Results:

8 rounds, (teams of 2-3 people)

Read more...

Thursday: 7/24/14

CrossFit:

Deadlift: 8-5-5-3-3-3-1-1-1-1

W.O.D

"Nicole"

20min AMRAP

  • 400m run
  • Max pull ups (single attempt)

 

*record total amount of pull ups

Read more...

Tuesday: 7/22/14

 

CrossFit:

Technique: rowing

"Jackie"

  • 1000m row
  • 50 thrusters (45/30)
  • 30 pull ups

 

Just Results:

5 rounds:

500m row

  • 15 ring rows
  • 15 DB thrusters
  • 15 burpees
Read more...

Monday: 7/21/14

 

CrossFit:

  • DB snatch: 5-5-5-5-5
  • Single leg RDL: 5-5-5-5-5

W.O.D

7min AMRAP:

Target burpees

 

Just Results:

10-50, 30 min cap:

  • DB snatch, alternating
  • Single leg RDL, alternating every 5 reps
  • Burpees
Read more...

Saturday: 7/18/14

 

Partner WOD:

3 rounds:

  • 300m row 
  • Junkyard dog (each partner)

5 min rest

  • 50 manmakers, alternating partners every rep

5 min rest

  • 100 burpee box jumps, alternating every 5 reps 
Read more...

Pages

LSD vs. High Intensity Training

I have been asked many times, especially now that Operation Muffin Top is in full effect, if people should do “cardio” on their own in addition to their strength and conditioning workouts at CF. My initial reaction is usually, “how was traditional ‘cardio’ working for you before CF?” Think back on the low-fat/fat-free craze of the 90’s – long, slow distance (“LSD”) endeavors are kind of like that “conventional wisdom” that we now know to have been poor guidance.

Read more...

School, Sports and LIFE!

Hi everyone! Sorry about being nonexistent for the past three months or so! As usual school and sports are clogging up my free time—whether it’s studying for midterms or spending a ridiculous amount of time with my basketball team. Having spent almost every waking moment with my team, we have gone through some serious team bonding sessions. And what better way to bond than to watch inspirational basketball movies?

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Going Strongman!

Looking for something different to throw into your workout routine to help promote fat loss? Strongman training is a fun, adaptable and effective approach that you can do almost anywhere to get amazing results in a short period of time. Without getting too sciency on you, I want to give you the basics on how it works and give you the tools to create your own program to turn everyday chores into a strongman routine.

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Cooking Nemo! Not as bad as it sounds…!

How can we avoid talking about one of the largest blizzards New England has ever experienced? Better question…how can we avoid talking about what we’re eating while we’re snowed in?? Luckily, I’m snowed in with my cousin Jill and she always has cabinets and a fridge full of healthy ingredients to work with. One of my favorite ways to cook is what I call “cleaning out the kitchen.” I open the cabinets, fridge, and freezer and work with what I have. Could we have loaded up on junk food?

Read more...

Does FAT scare you?

I’m going to tell you a secret– something that the smartest, most cutting edge health professionals all know and have been talking about amongst themselves for a very long time. This information isn’t widely known or accepted yet, but it will be—at which point we will all be shaking our heads looking back on this period in medical history and saying “What were we thinking?”

Get ready to be shocked:

High cholesterol doesn’t cause heart disease.

Read more...

Power to My Mom and Superfoods!

I remember my mom’s happy disposition and unconditional love. And though I can’t throw my arms around her for a hug on Sunday, I will smile and be thankful for the monumental impact she has had on my life and health.

Read more...

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