20111115

Good to see Tima back...still waiting on some other people!

Rest Day!!

Get some recovery and stretching done.

See everyone Wed.

20111114

Power Clean 80% of 1 Rep Max

8 sets of 1 rep

THEN...

As Many Rounds as Possible in 10 minutes:

10 Pushups

7 Hang Power Cleans - 135# M / 95# W

25 Double unders

We will be meeting up at 0600 and 1700.

Post weight and rounds to comments

20111113

RUNNING!!

4 rounds of:

5:00 max distance, 3:00 recovery

(Source: Crossfit Endurance)

No meeting up at the gym tomorrow. But if anyone wants to meet up either post in comments on the blog or on Facebook.

See everyone Monday.

20111112

Unit One !!!

Tomorrow we will be meeting at unit 1.

The time will be 1300 to 1500.

Hope to see you there.

20111111

Rest Day!!!

Tomorrow we are going to Unit 1!!!

Happy Veterans Day...Thanks for Serving.!!

20111110

Find your 1 RM back squat

followed by...

10 min AMRAP

7 SUMO!! Deadlift HP

14 Box Jumps

We will meet up at 0600 and 1645.

Post time and weight to comments.

20111109

T-HO!!!

Run 50 ft.

20 burpees

Run back

1 situp

Run 50 ft

19 burpees

Run back

2 situps

Run....and so on and so on until you finish with 20 situps and one burpee.

Meet up at 0600 and 1645.

If we cannot use the hanger we will move over to the gym...you can thank me later. And also do not forget to thank T-Ho our friend from Florida who sent us this WOD.

Post time to comments.

20111108

8x400 m Sprints

It will be up to you guys to get these done on your own. Whether at the home, the track, or at the gym. Thank you for being patient with us during this minimal manning time, but don't be slacking off!!

Post slowest 400 m time to comments.

20111107

Great job this weekend girls!!!

Rest Day !!!

Everyone get some good sleep and some homemade mobility.

20111106

Tomorrow is a game day.

So have your game face on...

20 min AMRAP

Meet at the CFMHQ at 1600.

20111105

Unit 1 Gym, Bury St Edmunds 10-12

A group of us will be going to Unit 1 for a CF session with trainer Olly Goddard.

Directions and Info on Unit 1 here

If anyone would like to go hit Heather or I up with a FB message.

We would also like to get lunch in Bury after the WOD.

or

On your own:

Bodyweight Fran

21-15-9

reps of:

Pullups

Burpees

20111104

Front Squats

Five sets of bodyweight front squats til failure. Complete as many reps as you can for each set, resting as needed between efforts.

Meet at CFMHQ, warmed up and ready to squat at 0610.

We will not have a class at 1630 tomorrow.

Post reps to comments.

20111103

REST DAY!!!!

We will see everyone tomorrow morning.

20111102

CFM Costume Party Group Winners... the Lemieux Family!!!

Deadlift

3-3-3-3-3

These are working sets.

We will be meeting up at 0600 and 1630.

Post weight to comments.