WOD for Tuesday June 30th:

July 4th Weekend Hours

Friday July 3rd – CLOSE AT NOON

Saturday July 4th – CLOSED

Sunday July 5th – CLOSED

 

WORKOUT OF THE DAY
STRENGTH:
A. 7 Sets
2 Power Clean/Hang Power Clean/Push Press
B. Accumulate 2 Minutes Hanging L hold or Knee Raise Hold
A. 7 Sets
DL/Hang Clean/C&J
B. Accumulate 2 Minute L hold on Rings
WOD:
Fitness
Performance
2 Rounds
4 times through
:30 Jump Rope
:30 Rest
:30 Row
:30 Rest
Rest 5 Miuntes
2 Rounds
4 times through
:30 Row
:30 Rest
:30 Double Unders
:30 Rest
Rest 5 Miuntes

 

Thought for the Day:

Open your arms to change, but don’t let go of your values. ~ Dalai Lama

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WOD for Monday June 29th:

July 4th Weekend Hours

Friday July 3rd – CLOSE AT NOON

Saturday July 4th – CLOSED

Sunday July 5th – CLOSED

 

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
10-12 RDL
15 FacePulls
4 Sets
8-10 RDL
15 FacePulls
WOD:
Fitness
Performance
CLAUDIA
5 Rounds
20 KB Swings
400m Run
JAG 28
800m Run
28 KB Swings
28 Strict Pull Ups
28 KB C&J
20 Strict Pull Ups
800m Run

 

Thought for the Day:

“The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” —Jim Rohn

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WOD for Friday June 26th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
6-8 Banded Pull Ups @3011

Accumulate 3 Minutes FLR
12 Minutes to a Heavy Weighted Pull Up

Accumulate 3 Minutes FLR on Rings
WOD:
Fitness
Performance
Death By Burpee

Minimum 15 Rounds
switch to Sit Ups on failure

Cool Down
3x500m Row @ 70-80%
rest 2 minutes between

 

Thought for the Day:

“Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino

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WOD for Thursday June 25th:

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy Power Snatch
15 Minutes to a 1RM Snatch
WOD:
Fitness
Performance
2 Rounds
3 Minute AMRAP
10 Wall Ball
10 Ring Rows
3 minutes rest
3 Minute AMRAP
4 Renegade Rows
8 Step Ups
3 minute rest
2 Rounds
3 Minute AMRAP
10 DB Thruster
10 Pull Ups
3 minutes rest
3 Minute AMRAP
4 Man Makers
8 Box Jump Step Down
3 minute rest

 

Thought for the Day:

Do not look where you fell but where you slipped. ~ Proverb

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June Member of the Month: Ted Mottola

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Ted Mottola

Day Job: Head Hunter – high tech recruiting, Full Time Sexy

Hobbies & Other Activities: Travel, surfing, cooking, extreme socializing, fitness and boating

Proudest Life Achievement:  Has traveled to 40 countries.

Previous Fitness: None. Not really into any sports other than surfing and snowboarding

Why CFFP?: Community, referred by friend

First Memorable WOD: FRAN – modified it to 75#, took 12 minutes and felt aweful.

Favorite CrossFit Movement: Squat Clean

What Motivates Him: Youth, keeps him young.

Biggest Goal:  cliche but continuing to improve strength and mobility.  i want to look back in 12 months and say “i’m stronger and healthier than i was last year”

Biggest Challenge: staying motivated especially when you are tired/sore.  eating clean can also be tricky.  and by eating clean i mean limiting the amount of bud lites and tequila i consume on the weekends.

Biggest Improvement: Full Body Strength

Advice for New Members:   Don’t be shy. It can be intimidating but don’t let that scare you off.  We’ve all been there and all are happy to help you and answer any questions.

Who is Your Superhero?: Elon Musk…SpaceX, Tesla, SolarCity, etc…he’s a real life Tony Stark

FUN FACT: Teddy once owned an business trapping skunks for high end resorts in York/Kennebunks

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WOD for Wednesday June 24th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Single Leg KB Deadlift each leg

Sorenson Holdx2
4 Sets
6-8 Weighted DB Step Ups each leg

Hip to Bar Pull Up Practice between sets
WOD:
Fitness
Performance
7 Rounds @ 80-90%
1 Min On / 1 Min Off
Row for Calories
Rest 5 Minutes
7 Rounds @ 80-90%
1 Min On / 1 Min Off
Run

 

Thought for the Day:

Nothing is particularly hard if you divide it into small jobs ~ Henry Ford

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WOD for Tuesday June 23rd:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 CGBP
8-10 Straight Bar Curls
5 Sets
3 CGBP
6-8 Straight Bar Curls
WOD:
Fitness
Performance
Capacity Test

2 Rounds for Time each Partner
250m Row
15 Russian Swings 72/53
25 Burpees
15 Russian Swings
250m Row
Full Rest Between Rounds

 

Thought for the Day:

“A man who wants to lead the orchestra must turn his back on the crowd.” —Max Lucado

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WOD for Monday June 22nd:

veteran banner2Join Team CFFP

To participate in the WOD please

Register for Free at the link below OR for a donation of $35 you get your own ambassador shirt and information about the retreat center!

Under Register Today, select Join a Team and select CrossFit Full Potenial

https://fundraise.activeheroes.org/events/virtual-wod-to-end-veteran-suicide/e45643

Can’t join us for the workout, support us by donating to Team! Our Team Page is linked below

https://fundraise.activeheroes.org/fundraise/team?ftid=52282

EVA’s Farm Orders are DUE Tuedsay June 23rd

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
6 Hang Power Clean + Front Squat
Rest 2 Minutes

5 Minutes Practice
Tripod work
10x1 Hang Squat Clean, ascending

5 Minutes Practice
Headstand to Tripod
WOD:
Fitness
Performance
8 Rounds
200m Run
8 Wall Ball
12 Sit Ups
Nancy
5 Rounds
400m Run
15 OHS 95/65

 

Thought for the Day

“Your destiny is to fulfill those things upon which you focus most intently. So choose to keep your focus on that which is truly magnificent, beautiful, uplifting and joyful. Your life is always moving toward something.” –Ralph Marston

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WOD for Friday June 19th:

FP Kids

FP Kids Classes Start June 3oth

Get Registered NOW!

 

Reminders

Pangea needs your orders by Sunday afternoon for delivery on Monday

Click HERE for Pangea Menu

EVA’s Farm Orders are due Tuesday 6/23 for delivery 6/26

Order Forms are available at the gym

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
8-10 Deadlift
Accumulate :60 Plank
5 Sets
3 Deadlift
Accumulate :60 Facedown Chinese Plank
WOD:
Fitness
Performance
5 Rounds
6 Power Cleans
16 Tuck Crunches
100 Single Unders
5 Rounds
6 TnG Power Cleans @70%
20 Hollow Rock
40 Double Unders

 

Thought for the Day:

Mistakes are painful when they happen, but years later a collection of mistakes is what is called experience. ~ Denis Waitley

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WOD for Thursday June 18th:

22 Veterans a day commit suicide.

Join us to help build a retreat center to reduce veteran suicide.

Saturday August 22nd

Click Here to Join Team CFFP

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
Max Consecutive Strict Pull Ups
8-10 Powell Raises each arm
4 Sets
Strict Pull Up Cluster 3-3-3 (:30s)
8-10 Powell Raises each arm
WOD:
Fitness
Performance
4 Rounds
:60 work / :30 rest
Sledge Hits
Air Bike or Row
Box Jump / Step Up
200m Run

 

Thought for the Day:

Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are. ~
Arthur Golden

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