For time:
100 Burpee Pullups
WOD Saturday 070211
WOD Friday 070111
“The Big E”
3 Rounds for time of:
50 Double Unders
50 Air Squats
800 Meter Run
WOD Thursday 063011
WOD
Squat5-5-5-5-5
Front Squat 5-5-5-5-5
Overhead Squat 5-5-5-5-5
Wednesday 062911
“BEAST OF THE EAST” CROSSFIT COMPETITION
The Beast Of The East competition will be on October 8th & 9th this year. It will take place in Durham CT. There are individual and team categories. Anyone interested in competing should contact Josh Bennett. For more information go to www.thebeastoftheeast.com
Team WOD
In Teams of 2:
“Team FGB”
4 rounds for time of:
40 Wall Balls, 20lb
40 Sumo Deadlift HighPulls, 75lb
40 Box Jumps, 20″
40 Push Press, 75lb
40 Calorie Row
1 min Rest
Only one athlete may work at a time.
WOD 062811
WOD
For time:
21-15-9
225lb Deadlift
135lb Overhead Squat
WOD Monday 062711
WOD
Push Press 5-5-5-5-5
Power Clean 3-3-3-3-3
WOD Sunday 062611
Rest Day/Make up Day/Skill Development
Great job today by the 21 that gutted thru todays WOD.
WOD Saturday 062511
Just a reminder to all our Paleo Challenge Contestants
Today is the final testing at 10am.
WOD
3 Rounds each for a time of:
Run 1mile
Rest 2min
WOD Friday 062411
WOD
AMRAP in 20min:
95lb Squat Snatch, 10reps
Ring Dips, 10reps
Knees to Elbows, 10reps
WOD Thursday 062311
WOD
Bench Press 5-5-5-5-5
35lb Weighted Pullups, Max Reps X5
WOD Wednesday 062211
The 30 inch box jump has already claimed the legs of two athletes. Watch your step today.
WOD
In Teams of 2:
For time:
42-30-18
Left arm KB Squat Snatch
Right arm KB Squat Snatch
***KB can not touch the ground through this portion of the WOD. Male weight=1.5Pood, Female=1pood.
42-30-18
Calorie Row
Box Jumps, 30″
Only one athlete may work at a time.
WOD Tuesday 062111
WOD
3 Rounds for time of:
135lb Hang Power Clean, 15reps
135lb Push Jerk, 15reps
15 Burpees
15 Pullups
WOD Monday 062011
WOD
Squat Clean Thrusters 5-5-5-5-5
1 Mile Run For time
WOD Sunday 06192011
WE WOULD LIKE TO CONGRATULATE THE CFCM COMPETITION FOR A FANTASTIC PERFORMANCE THIS WEEKEND. THEY PLACED 20TH IN THE NORTHEAST REGIONAL COMPETITION. THESE ATHLETES WORKED REALLY HARD AND THEY REPRESENTED OUR GYM WELL. WE ARE VERY PROUD OF THEM. CONGRATULATIONS TO MICHAEL SPALATRO, JOE SHEA, DAN SAWICKI, ANGELA KAMENDULIS, RACHEL KLEINER, AND JILL DIORIO. WE WOULD ALSO LIKE TO THANK ALL THE MEMBERS WHO CAME OUT TO SUPPORT THE TEAM. THIS WAS AN AMAZING WEEKEND AND SOMETHING THAT EVERY CROSSFITTER SHOULD BE A PART OF.
JUST A REMINDER WE ARE CLOSED TODAY
WOD Saturday 061811
“THE BATTLEFIELD”
WOD
“Forest”
3 Rounds for time of:
20 L Pullups
30 Toes to Bar
40 Burpees
Run 800 meters
