WOD for Friday August 29th:

Labor Day Weekend Hours

Saturday – Normal Hours

Sunday – Yoga 8:30am

Open to public, free to members, $10 for others

Monday – CLOSED

 

STRENGTH

Snatch Work

CONDITIONING

ISABEL

30 Snatches 135/95

 

Thought for the Day:

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

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WOD for Thursday August 28th:

Labor Day Weekend Hours

Saturday – Normal Hours

Sunday – Yoga 8:30am

Open to public, free to members, $10 for others

Monday – CLOSED

 

WORKOUT OF THE DAY
STRENGTH:
20 Minutes to a Heavy Back Squat
WOD:
Fitness
Performance
4 rounds
10 KB Front Rack Reverse Lunge
10 V-ups
10 Stepping Burpees
4 Rounds
10 Front Rack Reverse Lunge 95/65
10 T2B
10 Burpees Over Bar

 

Thought for the Day:

“Make no small plans for they have no power to stir the soul.” – Niccolo Machiavelli

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WOD for Wednesday August 27th:

Reebok video by Coach Eban

 

CFFP will be CLOSED

MONDAY Sept 1st

HAPPY LABOR DAY!

STRENGTH

4 sets

6 Single Leg Deadlift each leg @2011

CONDITIONING

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thought for the Day:

Your goals are the road maps that guide you and show you what is possible for your life.    Les Brown

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WOD for Tuesday August 26th:

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Close Grip Bench Press
Accumulate :30 L Holds
WOD:
Fitness
Performance
5 Rounds
4 Minutes to complete
6 DB Thruster
6 Burpees
12 Step Ups each leg
100m Farmer Carry w/DB

Rest remaining time
5 Rounds
4 Minutes to complete
3 Thruster 135/95
6 Burpees
12 Box Jumps 24/20
200m Sand Bag Carry 50#

Rest remaining time

 

Thought for the Day:

Being defeated is often a temporary condition. Giving up is what makes it permanent.    Marilyn vos Savant

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WOD for Monday August 25th:

noreastCFFP at Reebok Nor’Easter

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
8-10 Barbell Russian Step Ups @30x1
WOD:
Fitness
Performance
15 Minute AMRAP
200m Run
6 Single Arm Swings each arm
8 Tuck Crunch
15 Minute AMRAP
200m Run
6 KB Snatch each arm
8 Strict K2E

 

Thought for the Day:

Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.
Les Brown

 

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WOD for Friday August 22nd:

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 8 rep max Split Squat each leg
WOD:
Fitness
Performance
10 Min EMOM
Odds: 10 DB Press
Evens: 10 KB Deadlift
5 Min Rest
10 Min EMOM
Odds: 10 V-ups
Evens: 12 Push Ups
10 Min EMOM
Odds: 5 HSPU
Evens: 10 Deadlift 60% 1rm
5 Min Rest
10 Min EMOM
Odds: 10 T2B
Evens: 12 Push Ups

 

Thought for the Day:

You will never be happy if you continue to search for what happiness consists of. You will never live if you are looking for the meaning of life. ~    Albert Camus

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WOD for Thursday August 21st

2014 Spartan Race World Championship Race in Killington Vermont on September 20th

WORKOUT OF THE DAY
STRENGTH:
4 sets
6-8 Single Arm DB Row @ 20x0 each arm
8 Hamstring Fallouts
WOD:
Fitness
Performance
Jackie

1000m Row
50 Thrusters
30 Pull Ups

 

Thought for the Day:

Let your hopes, not your hurts, shape your future.
Robert H. Schuller

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WOD for Wednesday August 20th:

RackCard_Print2014 (1)

WORKOUT OF THE DAY
STRENGTH:
4 Sets
4-6 Overhead Squats @2211
10 Supermans w/3 sec hold
Rest :90
WOD:
Fitness
Performance
2 Rounds
Run 200m in :90
Run 400m in 3:00
Run 800m in 6:00
Rest remainder of time

CASHOUT
1 min each
Side Plank Right
Plank
Side Plank Left
Shoulder Bridge Hold

Thought for the Day:

“I must do something” always solves more problems than “Something must be done.”
- Eustice Greene

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WOD for Tuesday August 19th:

5K

Run for Rich
The5K Run/Walk is in honor of Rich Angelo who passed away while competing at the USA Triathlon Nationals in Burlington, VT on August 18th, 2012.  Rich was a great person, a great athlete and a dedicated family man, so we will honor and celebrate his life and everything he stood for on 11/10.

Date: Sunday, Nov. 9, 2014
Time: 09 : 00 AM
St. Johns Prep, 72 Spring St. Danvers, MA

CLICK HERE FOR MORE INFO

 

WORKOUT OF THE DAY
STRENGTH:
7 Sets
2 3 Position Snatch Grip Deadlifts
WOD:
Fitness
Performance
20 Minute AMRAP
400m Run
8 Burpee Box Jump Overs
16 KB Swings
8 Wall Climbs

 

Thought for the Day:

Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be.    Marsha Petrie Sue

 

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WOD for Monday August 18th:

DSC_0837

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy Press
WOD:
Fitness
Performance

A. 2k Row Time Trial

B. Sit Ups - 2 Minute Max Reps

C. Push Ups - 2 Minute Max Reps

5. Rope Climb - 2 Minutes Max Reps

We are tracking these results.

Please make sure you give your results to the coach!

 

Thought for the Day:

Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.      Alexander Graham Bell

 

 

 

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