WOD for Wednesday April 23rd:

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It’s not too late to get involved in our Spring HERO WOD Series

Sign up today for a single workout or the remaining 3 events

NEXT EVENT SUNDAY 4/27  WHITE

CLICK HERE TO REGISTER

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
10 Romanian Deadlift @2011
WOD:
Fitness
Performance
7 Rounds
7 Burpees
15 KB Deadlifts
60 Single Unders

Challenge:
2 Minute Max Calories Airdyne
5 Rounds
10 Burpees
20 KB Swings
30 Double Unders


Challenge:
2 Minute Max Calories Airdyne

 

Thought of the Day:

“Nothing is so fatiguing as the eternal hanging on of an uncompleted task.”
- William James

Dish of the Day:

Salmon Picatta

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WOD for Tuesday April 22nd:

HOODIE PRE-ORDERS

If you missed out on last year’s hoodies, get yours now

LAST DAY TO ORDER

You must pre-order and pay for your hoodie on Zen Planner today, APRIL 22nd.

black hoodie

OPTIONS AVAILABLE

ECO BLACK  UNISEX SIZING

PURPLE AND ECO BLACK WOMENS SIZING

YOUTH BLACK PULLOVER

We are not ordering extras!

If you want one get in on the goods now!

CLICK HERE TO PRE-ORDER YOURS TODAY

WORKOUT OF THE DAY

Fight Gone Bad!

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/16
Push-press 75/55
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thought for the Day

“The best things in life make you sweaty.” ― Edgar Allan Poe

Dish of the Day

Tropical Tacos with Jicama Slaw

 

CFFP-SPRINGHERO_logo small

It’s not too late to get involved in our Spring HERO WOD Series

Sign up today for a single workout or the remaining 3 events

CLICK HERE TO REGISTER

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WOD for Monday April 21st:

HOODIE PRE-ORDERS

If you missed out on last year’s hoodies, get yours now

We will be taking pre-orders now through Tuesday APRIL 22nd.  You must pre-order and pay for your hoodie on Zen Planner by APRIL 22nd.

black hoodie

OPTIONS AVAILABLE

ECO BLACK  UNISEX SIZING

PURPLE AND ECO BLACK WOMENS SIZING

YOUTH BLACK PULLOVER

We are not ordering extras!

If you want one get in on the goods now!

CLICK HERE TO PRE-ORDER YOURS TODAY

 

WORKOUT OF THE DAY
STRENGTH:
Squat Snatch
1-1-1-1-1-1-1
WOD:
Fitness
Performance
6 Rounds
200m Run
10 Push Ups
10 Ring Rows
3 Rounds
600m Run
20 Hand Release Push Ups
2 Rope Climbs

 

Thought of the Day

“Life becomes easier when you learn to accept an apology you never got.”
- Robert Brault

Dish of the Day

Chicken Scotch Eggs

CFFP-SPRINGHERO_logo small

It’s not too late to get involved in our Spring HERO WOD Series

Sign up today for a single workout or the remaining 3 events

CLICK HERE TO REGISTER

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Happy Easter!, HERO Series, Hoodies & Goodies

Thanks CrossFit RingWood for the image

 

REMINDER

CFFP-SPRINGHERO_logo small

It’s not too late to get involved in our Spring HERO WOD Series

Sign up today for a single workout or the remaining 3 events

CLICK HERE TO REGISTER

 

HOODIE PRE-ORDERS

If you missed out on last year’s hoodies, get yours now

We will be taking pre-orders now through Tuesday APRIL 22nd.  You must pre-order and pay for your hoodie on Zen Planner by APRIL 22nd.

black hoodie

OPTIONS AVAILABLE

ECO BLACK  UNISEX SIZING

PURPLE AND ECO BLACK WOMENS SIZING

YOUTH BLACK PULLOVER

We are not ordering extras!

If you want one get in on the goods now!

CLICK HERE TO PRE-ORDER YOURS TODAY

Our friend Jeff Martone and Tactical Athlete

are having a Spring Fever Sale

Starting April 24th

WATCH FOR LINKS ON THE BLOG

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WOD for Friday April 18th

WORKOUT OF THE DAY
STRENGTH:
4 sets
8 Single Leg Deadlifts each leg
Rest 1 minute between legs
WOD:
Fitness
Performance
6 Rounds Alternating :30 work/:20 rest
DB Power Snatch
Reverse Lunge
Push Ups
AD for Calories
:50 rest
6 Rounds Alternating :30 work/:20 rest
DB Power Snatch
BB Front Rack Reverse Lunge
Dips
AD for Calories
:50 rest

 

Thought for the Day:

“Tell me and I forget. Teach me and I remember. Involve me and I learn.”-Benjamin Franklin

Dish of the Day:

Chile Lime Pot Roast

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CIVILIAN MILITARY COMBINE and WOD for Thursday April 17th:

CFFP IS JUDGING THE PIT AGAIN THIS YEAR AT

the CIVILIAN MILITARY COMBINE

JUNE 21, 2014

NEW ENGLAND

This is a great time. Show up and help us serve as judges for the PIT workout. After all the race participants have completed the PIT we get to run through the course.

Note that this is a full day event, please only sign up if you can participate for the entire event.

For more information about the CMC

Click HERE

TO REGISTER AS A CFFP JUDGE

CLICK HERE

AND FOLLOW THESE INSTRUCTIONS

Select CrossFit Full Potential as your TEAM
Team password is CFFP2014

use promocode  CFFULLPOTENTIAL
so that you are not charged for the registration.

WORKOUT OF THE DAY:

STRENGTH

15 Min to Heavy Squat Clean

CONDITIONING

2014 CMC PIT WORKOUTS

ALPHA
BRAVO
CHARLIE
DELTA
5 Minute AMRAP

5 Burpees
7 Box Jumps 20"
9 Sit Ups
5 Minute AMRAP

5 Shoulder to Overhead 45/26
7 Burpee Box Jumps 20"
9 Russian KB Swings 44/26
5 Minute AMRAP

5 Shoulder to Overhead 75/45
7 Burpee Over Box Jumps 20"
9 American KB Swings 44/26
5 Minute AMRAP

5 Ground to Overhead 115/75
7 Burpee Over Box Jumps 20"
9 American KB Swings 53/35

CASH OUT

1 Mile Run

Thought for the Day:

“Oh how we forget
that everything is a choice
and we can decide.”
- Tyler Knott Gregson

Dish of the Day:

Mediterranean Chicken Salad

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HOODIES, HERO SERIES #1 Results, WOD for Wednesday April 16th:

HERO SERIES WOD #1

is in the books

Check out the standings

fp hero rankingsIt’s not too late to sign up for the rest of the series

REGISTER HERE

WORKOUT OF THE DAY
STRENGTH:
Back Squat 5x5
WOD:
Fitness
Performance
3 Rounds

30 Calorie Row
1 Length Walking Lunges
20 V-Ups
10 Renegade Rows
3 Rounds

30 Calorie Row
1 Length OH Walking Lunges 45/25
20 T2B
10 Renegade Rows

HOODIE PRE-ORDERS

If you missed out on last year’s hoodies, get yours now

We will be taking pre-orders now through Tuesday APRIL 22nd.  You must pre-order and pay for your hoodie on Zen Planner by APRIL 22nd.

black hoodie

OPTIONS AVAILABLE

ECO BLACK  UNISEX SIZING

PURPLE AND ECO BLACK WOMENS SIZING

YOUTH BLACK PULLOVER

We are not ordering extras!

If you want one get in on the goods now!

CLICK HERE TO PRE-ORDER YOURS TODAY

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WOD for Tuesday April 15th:

WORKOUT OF THE DAY
STRENGTH:
4 rounds
6 Floor Press
8 Hamstring Drops
WOD:
Fitness
Performance
4 Rounds

20 Wall Ball
20 Tuck Jumps
1 minute Rest
4 Rounds

20 Wall Ball
40 Double Unders
1 minute Rest

 

Thought for the Day:

You may never know what results come of your action, but if you do nothing there will be no result.        Mahatma Gandhi

Dish of the Day:

Peri Peri Chicken Kabobs

 

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WOD for Monday April 14th:

 

WORKOUT OF THE DAY
STRENGTH:
5x2 Touch & Go Power Snatch
WOD:
Fitness
Performance
7 Rounds
200m Run
5 PVC Overhead Squats
10 Goblet Squats
NANCY

5 Rounds
400m Run
15 Overhead Squats 95/65

 

Thought for the Day

Death is nothing, but to live defeated and inglorious is to die daily. – Napoleon Bonaparte

Dish of the Day

Paleo Tzatziki Sauce

Preston C

Becky F

Ryan G

Ozzy N

Will P

Scott S

Gina T

 

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HERO SERIES KICK OFF

Tomorrow we will be kicking off our Spring HERO WOD Series

If you plan on participating please sign up TONIGHT!

 

We are Kicking Off at 10am

Gym will be open at 9:30am

Plan to wrap up around 1:00pm

CFFP-SPRINGHERO_logo small

CLICK HERE TO REGISTER

BRADSHAW

RX’D

10 Rounds

3 HSPU

6 Deadlift 225/155

12 Pull Up

24 Double Unders

SCALED

10 Rounds

3 Pike Push Ups

6 Deadlift 155/105

12 Pull Ups (bands ok)

72 Single Unders

BEGINNER

10 Rounds

6 Hand Release Push Up

8 KB Deadlifts 53/35

10 Sit Ups

50 Single Unders

 

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