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             PUPS:
male      rds                female   rds
1. mike b 17              1.Heather 16+2su
2. Jaron  15              2.Ali     14+1su
3. JohnM  12+1thruster    3.Rhonda  13+1bj

             PORCH:
Male                      Female
1.Scott   15+1bj          1.Shannon 15+1su
2.Ryan C  15+7su          2.Jill    11+4su
3.Kevin   13+bjs          3.Dana    10+4su

             Big Dawgs:
1.Paul    14+7su***       1.Mel     8+
2.Ryan    14+6su
3.Dan     14+3su

I Just wanna say that every athlete that participated in today's event
should be proud of their selves.
These WODS were chosen to make you use all aspects
of your daily training.  Everyone gave 110%.
It was a great day.  One quick thank you to CF FENWAY and Again Faster
for donating the KB's we needed for today.

Hello fellow CFCM Winter Bash competitiors.
Doors open @ 8:30
Athletes Meeting @ 9:15
First WOD starts @ 9:30

For the afterparty, Please bring your favorite paleo or non paleo food.  Please bring your drink of choice as well.

Due to this weeks Blizzard and forcasted cold weather we are looking at possibly adjusting the wods. If the conditions do not favor running the 1 mile, we will be changing things up.

JUST SO YOU KNOW……(THIS IS A WOD PLAN–INCASE THE WEATHER AND CONDITIONS DONT FAVOR THE RUN) A DECISION WILL BE MADE ON SATURDAY.

WOD 1 WILL BE:
21-18-15-12-9-6-3 reps of kettlebell swings.
How this will work will be that all KBS will need to be unbroken sets.  Resting only between sets. So you will perform 21 reps followed by rest, 18 reps followed by rest and so on. IF YOU FAIL TO COMPLETE THE REPS UNBROKEN AND SET THE KB DOWN, YOU WILL RESTART AT THE BEGINNING OF THE SET YOU ARE ON. ( so if you are on the 18’s and only get 17 before you need to rest…you must redo the entire 18 reps. ) The clock will be moving the whole time, so rest accordingly. YOU MUST SET THE KB DOWN BETWEEN SETS.

WEIGHTS WILL BE: BIG DOGS  2POOD/1.5POOD, PORCH 1.5POOD/1POOD, PUPS 1.0POOD/.5POOD.  And yes we will have plenty of 2pood kb’s  Thanks to CF Fenway and again faster for donating 4 2pood kb’s for this event.

Wod 2:  Will remain the same, except instead of running 1 mile, we will be rowing 1500m.

Wod 3: no change

WE ARE SORRY TO ANNOUNCE THAT DUE TO THE WINTER PARKING BAN IN THE CITY OF WORCESTER WE WILL BE CLOSED FOR THE REST OF THE DAY. WE WILL REOPEN ON THURSDAY FOR REGULAR BUSINESS HOURS.

ATTENTION MEMBERS

The morning class block from 6-9 is CANCELED due to the impending snow storm.

As of right now this is the only class block canceled.  As the day progresses tomorrow we will make the determination if any other classes will be canceled.  We will be sure to notify you of any new cancellations at least one hour prior to the next class.

On a side note you will see that we have a box on the right hand side of the website where you can sign up for our newsletter.  We understand that there have been some technical difficulties with signing up.  Those problems have been fixed so make sure if you are not receiving our newsletter you go and sign up.

HAPPY SHOVELING!!

Just a reminder to the members about the winter weather:

1. You should bring separate shoes than the ones you wear outside so we can keep the gym dry and clean.

2. Always bring cold weather gear because you never know when we might go for a run.

3. Always check the website for closings.

4. We will always post a weather update NO LATER THAN 1-hour before the next workout block.

Don’t forget about this Saturdays Winter Bash. Start time is 9:30   Gym opens at 8:30, Sign up in the gym.

There is still room……….

Warmup: Crossfit Warmup

Wod 1:
Deadlift AND Squat
5-3-1(or more)
Set 1=75%
Set 2=85%
Set 3=95%

We are doing the strength training lifts for Today and Friday. The reason is that we want all our competitors fresh for Saturdays contest.

Then

Tabata: Bottom to Bottom Squats
8 rounds of 20 seconds on and 10 seconds off…score equals total reps
(Starts from the bottom position and ends in the bottom position. Resting only in the bottom position between rounds)

Followed by 1 mile run for time