ATTENTION MEMBERS DUE TO FATHERS DAY AND THE FINAL DAY OF EVENTS AT THE THE NORTHEAST REGIONAL COMPETITION WE WILL BE CLOSED ON SUNDAY JUNE 19TH.

WE APOLOGIZE FOR ANY INCONVENIENCE AND ENCOURAGE EVERYONE TO GET TO REEBOK HEADQUARTERS TO CHEER ON OUR COMPETITION TEAM AS THEY FIGHT FOR A SPOT IN THE CROSSFIT GAMES.

WOD

Squat 50-25-25-20
Weighted Stepups, 20″ box, 10-10-10-10-10 (alternating legs, weight rest on shoulders)

WOD
AMRAP in 20min of:
Ring Pushups, 10 Reps
CTB Pullups, 10 Reps
Wall Balls, 10 Reps

CROSSFIT GAMES REGIONALS UPDATE

Tomorrow the CFCM Competition Team will be headed down to the Reebok HQ in Canton MA to compete in the Northeast Regionals.  The team will be competing Friday, Saturday, and Sunday.  We are asking everyone to come down and cheer them on.  This will be a great time for everyone.  If you are new to CrossFit then this is a great way to meet other CrossFitters in the region and also see the true essence of CrossFit competition.

To see the schedule of events click here.

We hope to see you down there at least one if not all three days.  These athletes have worked hard and they deserve our support.  Good Luck Team CFCM!  Give EM HELL!!!

The morning “Master” working the overhead walking lunges.

Team WOD
In Teams of 2:
200 meter Farmers Carry, 1.5Pood/1Pood, X4 (Must alternate)

10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees
KTE

200 Meter Farmers Carry, 1.5/1 Pood, X4, (Must Alternate)

For the Farmers Carry, every athlete must complete 2 carrys each time.  For the 10-9-8***1 portion, one athlete must be holding a KB at all times.  The reps in this portion are shown as individual totals, so each athlete must complete 10,9,8 and so on.  Rounds must be completed before athletes switch.  Penalty for droping the KB=Athletes will go back a round.  So if it is dropped on the 7’s, the Team must restart from the 8’s.

Post your best caption to the comment section.

WOD
“Amanda”
For time:
9-7-5
Muscle Ups
135lb Squat Snatch

WOD

Shoulder Press 5-5-5-5-5
Deadlift 5-5-5-5-5

Rest day/Makeup day/skill development

WOD
“Tabata”
Pullups
Box Jumps, 20”
Situps
Pushups
Squats

***Complete 8 rounds of 20sec on 10sec off of each exercise.  Add up the lowest number of reps for each exercise for a total score.

Regionals Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (55lb / 35lb)
50 Toes-to-bar
100 Step Overhead walking lunge (45lb plate / 25lb)
200m  Sprint 

ATTENTION PALEO CHALLENGE CONTESTANTS…Due to the CF Games Northeast Regionals we will be pushing the end date back to Saturday June 25th at 10am.  This should give everyone an extra week to catch up on any slacking they may have been doing.  If you can’t make the end date please get with us BEFORE hand so we can do your final testing.  We apologize for any inconvenience this may cause.

In case you missed it check out the CF Affiliate page from yesterday.  CFCM was featured on the site.  Looking good!!  There is also a great comment about our water station during the half marathon.  Good Work!!

http://www.crossfit.com/cf-affiliates/

WOD
1st
Bench Press 10-10-8-6-2

2nd
Three rounds of:
75% BW Close Grip Bench, Max reps
Rest 1min
Ring Dips, Max Reps
Rest 2min

Team WOD
In Teams of 2:
AMRAP in 20 min of:
115lb Push Press, 10 reps
20″ Box Jumps, 10 reps
KTE, 10 reps
250 Meter Row

One athlete may row while the other works on the other exercises.  Athletes may only work together if one is rowing.

WOD
“Regional WOD 4”

THERE IS A 30 MIN TIME LIMIT ON TODAYS WORKOUT.  PLEASE SCALE AS NEEDED TO COMPLETE THIS IN THE 30 MINUTES.  SCALING LEVELS ARE ON BOARD.

Just a quick reminder.  If anyone sees or knows of any events that you’d like to do, please let us know.  Its nice to get  CFCM members to show up to these things as a group.

We would like to thank everyone who donated their time this weekend to make the half marathon a great event.  Congratulations to all the runners.  Everyone did a great job.

WOD
Power Clean and Jerk 5-5-3-3-1

Rest Day/Make up Day/Skill Development

ATTENTION HALF MARATHON RUNNERS…We will be meeting at the gym around 6:30am and leaving around 7am to carpool down to the start line.  Also if you ordered a marathon shirt please bring your $25.  Don’t forget after the race we will be hosting an after party.  Hope to see everyone there.  Good Luck to all the runners.

Filthy 50
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (1.5/1.0)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 16)
50 Burpees
50 Double unders

WOD

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump