BRING A FRIEND DAY NEXT TUESDAY!
Mark your calendars! Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you.
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Strict Press:
4 x 7 (ME)
16:00
3 rounds for Total Time:
6 rounds of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Rest: 2:00
Fx: 4 Rounds
BRING A FRIEND DAY NEXT TUESDAY!
Mark your calendars! Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you.
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Adventures of Rob and BJ Day 3:
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Courtesy: CrossFit New England
Note: Barbell cannot be dropped through the entire complex
Mark your calendars! Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you!
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Back Squat:
3 x 10 @ 70-75% of 5Rm
Beginners: 5 x 5 add 5-10# 18:00 Cap
3 Rounds for time:
15 Ring Push Ups, Fx: Hand Release Push ups
20 Box Jumps 24/20
35 Double Unders
*ring height: Bottom of the rings contact an abmat
*Biceps to rings
Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.
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Mark your calendars! Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you!
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Rowing Technique
Adventures of Rob and BJ Day 2:
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Courtesy: CrossFit New England
Coaches note: record total reps
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.
====================================
Mark your calendars! Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you!
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Deadlift
5 x 5 @ 85-90% of 5RM
Beginners: 5 x 5 add 5-10#
18:00 Cap
AMRAP 12:
100 M Suitcase Carry 24/16
15 Deadlifts 135/95
20 Goblet Squats 24/16
