WOD for Thursday July 31st:

BED RACE

Meet at the gym at 5:30 or top of Federal Street at 6pm

 

WORKOUT OF THE DAY
STRENGTH:
A. Split Jerks
15 Minutes to a Heavy Single

B. Accumulate 4 Minutes in a L-hold
WOD:
Fitness
Performance
10 Minute AMRAP
4 Stepping Burpees
8 V-Ups
12 Step Ups
10 Minute AMRAP
3 Burpees
6 K2E
9 Box Jumps

 

Thought for the Day:

“Unbeing dead isn’t being alive.”
- e.e. cummings

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WOD for Wednesday July 30th:

 REMINDER

BED RACE is THIS THURSDAY

Meet at the gym at 5:30 0r the top of Federal St at 6pm

 

WORKOUT OF THE DAY
STRENGTH:
EMOM 10 Minutes

2 back Squat @ 60% 1RM
WOD:
Fitness
Performance
5 Rounds
20 Calorie Row or Bike
10 Power Snatch
10 Bent Over Rows
2 Minute Rest
5 Rounds
25 Calorie Row or Bike
15 Power Snatch 95/65
1 Rope Climb
2 Minute Rest

 

Thought for the Day:

You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.      George Lorimer

 

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WOD for Tuesday July 29th:

DSC_0113

 

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Floor Press off Rack at 3011
Accumulate :30 Hollow Hold
WOD:
Fitness
Performance
Running Cindy
20 Minute AMRAP
200m Run
5 Pull Up
10 Push Up
15 Squats

 

Thought for the Day:

Advice is like snow; the softer it falls, the longer it dwells upon, and deeper it sinks into the mind ~ Samuel Taylor

 

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WOD for Monday July 28th:

MARK YOUR CALENDARS

AUGUST 15th 6:30pm

FUNDRAISING WOD for Clark’s Family

We are holding a fundraising WOD for Clark and his family as his mom has been diagnosed with pancreatic cancer.

Please join us as we support a member of our CFFP Family

Click Here for More Info

 

 

WORKOUT OF THE DAY
STRENGTH:
Snatch Grip Deadlift
2-2-2-2-2-2-2
5 Superman with 3 sec hold between
WOD:
Fitness
Performance
20 Burpees
40 Step Ups
60 Sit Ups
40 Russian Swings
20 Burpees
20 Box Jumps
40 T2B
60 KB Swings
40 Burpees
20 Box Jumps

 

Thought for the Day:

When a man has put a limit on what he will do, he has put a limit on what he can do.    Charles M. Schwab

 

Image result for happy Birthday images

Alyssa G

Ben K

Bruno L

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Saturday Schedule

NORMAL HOURS ON ALL CLASSES

SATURDAY JULY 26th

We are decorating the bed at 9am but the 9am class will be held as regularly scheduled.

Come in and get your workout in and have some fun getting the bed ready!

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WOD for Friday July 25th:

BED DECORATING

Saturday 9am

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy Thruster
WOD:
Fitness
Performance
14 Minute EMOM

ODDS: Single Arm DB Push Press 6 Right/6 Left

EVENS: 20 Hollow Rocks
14 Minute EMOM

ODDS: 4x5 Hollow Rock & Roll

EVENS: 6 KB Snatch Right
6 KB Snatch Left

 

Thought for the Day:

Disappointment to a noble soul is what cold water is to burning metal; it strengthens, tempers, intensifies, but never destroys it.
Eliza Tabor

 

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WOD for Thursday July 24th:

 

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Pistols each leg
accumulate :30 Handstand Hold
WOD:
Fitness
Performance
2 Rounds

500m Row
40 Wall Ball
30 Sit Ups
20 Push Ups
10 Pull Ups
Rest 6 Minutes

Complete 1 burpee for every second over on second round

 

Thought for the Day:

Determine what specific goal you want to achieve. Then dedicate yourself to its attainment with unswerving singleness of purpose, the trenchant zeal of a crusader.
Paul J. Meyer

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WOD for Wednesday July 23rd:

DSC_0081

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 DB Bench Press @ 30x1
7 Hamstring Fallouts
WOD:
Fitness
Performance
20 MInute AMRAP

5 Pull Up Negatives
5 Box Jumps
5 Pike Push Ups
10 KB Deadlifts
NATE

20 Minute AMRAP
2 Muscle Up
4 HSPU
8 KB Swing 72/53

 

Thought for the Day:

All that a man achieves and all that he fails to achieve is the direct result of his own thoughts
James Allen

 

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WOD for Tuesday July 22nd:

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WORKOUT OF THE DAY
STRENGTH:
Front Squat
2-2-2-2-2-2-2
:30 Plank Between Sets
Rest 1 minute
WOD:
Fitness
Performance
5 Rounds

10 Ring Rows
5 DB Squat Clean & Press
5 Burpees
5 Rounds

2 Rope Climbs
4 Squat Clean & Jerk TnG 115/75
8 Burpees

 

Thought for the Day:

There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.
Ella Wheeler Wilcox

 

CFFP will be hitting the Spartan Sprint! 

header_SPRINT

We are signing up as a team but no worries about your level, everyone is welcome and encouraged to participate.

This is a great way to get your feet muddy for next year’s CMC!!

If you are interested but worried about going it alone or holding up the team see Melissa at the gym or email melissa@crossfitfullpotential for info on our No One Left Behind Group.

Click Here to Register

Team: CrossFit Full Potential

password cffp

time range 10:45-noon

join us for some fun!

 

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WOD for Monday July 21st:

DSC_0009

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy Turkish Get Up each side
WOD:
Fitness
Performance
JERRY

Run 1 Mile
Row 2k
Run 1 Mile

 

Thought for the Day:

Disappointment to a noble soul is what cold water is to burning metal; it strengthens, tempers, intensifies, but never destroys it.
Eliza Tabor

 

Image result for happy birthday image

Matt C

Mike C

Jessie D

Lauren H

Kathleen H

Bob M

Grace P

 

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