WOD for Friday April 29th:

LAST DAY TO REGISTER

Spring Team Series

May 6th – June 18th

Teams of 6 will compete over a total of 6 weeks

Submit 2 RX’D Scores and 2 SCALES scores each week.

Work with your team to decide each week who is the best option for each workout.

WORKOUTS will be done
IN CLASS on FRIDAYS
Makeup session at 7am Saturday

$20/member

Winning Team gets dinner with the Head Coaches

REGISTER HERE

WORKOUT OF THE DAY
STRENGTH:
Press 5x5
Rest 2 Minutes
Press Cluster
4 Sets
2-2-2
rest :15/2 minutes
WOD:
Fitness
Performance
Single Arm Swing 3+3+3

4 Rounds
400m Run or Row
10 Hand Release Push Ups
15 Hollow Rocks
KB C&J 3+3+3

4 Rounds
400m Run
5 L Pull Ups
10 Ring Dips

 

Good Reading for the Week

Meditation Apps

Being Tired Isn’t a Badge of Honor

Exercise is ADHD Medication

 

Thought for the Day:

“If you can’t explain it to a six year old, you don’t understand it yourself.” ― Albert Einstein

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WOD for Thursday April 28th:

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 18 Minutes
2 Power Snatch + 2 Overhead Squats
Every 2 Minutes for 6 Minutes
1 High Hang Snatch
Every 2 Minutes for 6 Minutes
1 Hang Snatch
Every 2 Minutes for 6 Minutes
1 Snatch
WOD:
Fitness
Performance
A. 1 Mile Time Trial

B. Tabata Sit Up

 

Good Reading for the Week

Meditation Apps

Being Tired Isn’t a Badge of Honor

 

Thought for the Day:

“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” –Golda Meir

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WOD for Wednesday April 27th:

VOTE CFFP READERS CHOICE BEST CROSSFIT 2016

CLICK HERE TO VOTE NOW

 

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 16 Minutes
1 High Hang Clean + 1 Hang Clean
Every 2 Minutes for 16 Minutes
1 Clean Lift Off + 1 Clean
WOD:
Fitness
Performance
Every 4 Minutes for 20 Minutes

12 Pull Up
16 Candlestick
20 Box Jumps
Every 4 Minutes for 20 Minutes

2 Rope Climbs
10 Burpee Box Jump Overs
20 American Swings

Good Reading for the Week

Meditation Apps

Being Tired Isn’t a Badge of Honor

 

Thought for the Day:

“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”- Theodore Roosevelt

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Member of the Month: Holly Sullivan

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Day Job:   Quality Assurance Engineer at EBSCOhost in Ipswich, MA.   I test a oracle based program that is used in building 90% of our EBSCOhost Databases.  I’ve also started working with Test Automation.

Hobbies & Other Activities:   I enjoy running, reading, listening to music, traveling, visiting family and friends, playing Sudoku.  I also enjoy visiting brewery’s.

Proudest Life Achievement: Finishing my 1st Marathon, Hartford, CT in 2011.  I was told endurance running would not be easy for me because I have asthma.  I had to go prove them wrong!

Previous Fitness:   Working out in the gym, Running, and tennis.

Why CFFP?: I was bored at the gym.  Running had caused some bad injuries, and continuing to train for Marathons was too much for me.  My Doctor had actually mentioned CrossFit.  I knew a few people that went to CFFP.  They both had great things to say.  The coaches were awesome, people were friendly and that I would love it.  They were right!

First Memorable WOD:   Tabata, because we did that on my 2nd day.

Favorite CrossFit Movement:   Power Cleans and anything with Kettlebell’s.

What Motivates Her:  Progress and people.  Sometimes I doubt myself and think I can’t lift that weight.  All it takes is a coach to encourage you to do a little more.

Biggest Goal:  I want to be able to do a real pull ups and handstand push-ups.

Biggest Challenge:  Rope climbs, no matter how often I’m taught how to climb the rope, I just can’t seem to get it.  

Biggest Improvement:   My overall leg strength has improved so much.  I can tell when walking or running up a hill.   Also my lungs have gotten stronger, which helps with the longer workouts.

Advice for New Members:   Don’t give up or be intimated!  We were all new at some point and it does get easier, however, there will still be days when workout beats you up.

Who is Your Superhero?:  My Father.  You can ask him for anything, he is always there to help.  He continues to tell me that he could provide me a good workout if I  wanted to chop wood, or do his yard work for him :)

Fun Fact:  I’m a Greenbay Packer fan, however, most don’t know why.  My Dad was a Greenbay Fan, and his hobby was restoring Corvettes.  I would help him and we had a TV in the garage so we could watch football.  I was repeatedly given this history of Greenbay and told they were the only team worth cheering for.  I was still young, but in the end it was Brett Favre who really made me a Packer fan and a Cheesehead for life!

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WOD for Tuesday April 26th:

Spring Team Series

May 6th – June 18th

Teams of 6 will compete over a total of 6 weeks

Submit 2 RX’D Scores and 2 SCALES scores each week.

Work with your team to decide each week who is the best option for each workout.

WORKOUTS will be done
IN CLASS on FRIDAYS
Makeup session at 7am Saturday

$20/member

Winning Team gets dinner with the Head Coaches

REGISTER HERE
BY April 28th

KICK OFF MEETING
Saturday April 30th or Tuesday May 3rd

Teams will be picked by the Head Coaches

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
5 Ring Rows @2012
3 Pull Up Negatives 3 second negative
4 Sets
3 Weighted Pull Ups + 3 Weighted Chin Up
WOD:
Fitness
Performance
Single Arm Swings 3+3+3

10 Min AMRAP
15 Cal Row
15 Wall Ball
KB Snatch 3+3+3

10 Min AMRAP
20 Cal Row
20 Unbroken Wall Ball

Good Reading for the Week

Meditation Apps

Being Tired Isn’t a Badge of Honor

 

Thought for the Day:

Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.

Denis Waitley

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WOD for Monday April 25th:

red_logo

The Whole Life Challenge is an 8-week online, community-building, habit-changing game
that challenges you and your friends to create happier, healthier lives by making small, daily changes.

Playing with your friends and family, you’ll score points every day, focusing on 7 key areas of health and well-being: Nutrition, Exercise, Mobility, Sleep, Hydration, Lifestyle Practices, and Reflection.

CLICK HERE TO JOIN TEAM CFFP

 

WORKOUT OF THE DAY
STRENGTH:
A. Front Squat 5x5

B. 3 Sets
6-8 Single Arm DB Press @21x1
A. Front Squat 5x5

B. 3 Sets
4-6 Strict HSPU
WOD:
Fitness
Performance
5 Rounds
8 Renegade Rows
12 Cal Air Bike
16 No Push Up Burpees
2 minute Rest
5 Rounds
5 ManMakers 40/25
10 T2B
20 Sandbag Walking Lunges
2 minute Rest

 

Good Reading for the Week

Meditation Apps

Thought for the Day:

Work is the price which is paid for reputation ~ Baltasar Gracian

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WOD for Friday April 22nd:

VOTE CFFP READERS CHOICE BEST CROSSFIT 2016

CLICK HERE TO VOTE NOW

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes Clean technique work
15 Minutes to a Heavy Clean and Jerk
WOD:
Fitness
Performance
Single Arm KB Swing 3+3+3

5 Rounds with Partner
250m Row
Partner Holds Plank while other Rows
KB C&J 3+3+3

5 Rounds with Partner
250m Row
Partner Holds Plank while other Rows

 

Good Reading for the Week

Emotional Well-Being: The Foundation of Health

Healthy Intention in Yin Yoga

Why Binging on Health Foods Won’t Boost Immune System

Thought for the Day:

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” – Alan Watts

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WOD for Thursday April 21st:

Spring Team Series

May 6th – June 18th

Teams of 6 will compete over a total of 6 weeks

Submit 2 RX’D Scores and 2 SCALES scores each week.

Work with your team to decide each week who is the best option for each workout.

WORKOUTS will be done
IN CLASS on FRIDAYS
Makeup session at 7am Saturday

$20/member

Winning Team gets dinner with the Head Coaches

REGISTER HERE
BY April 28th

KICK OFF MEETING
Saturday April 30th or Tuesday May 3rd

Teams will be picked by the Head Coaches

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Pendlay Row
12 Hanging Leg Raises
5 Sets
5 Pendlay Row
:30 L hold
WOD:
Fitness
Performance
4 Rounds
400m Run
10 DB Push Press
10 Sandbag Burpees
3 Rounds
5 Muscle Ups
10 Strict HSPU
15 T2B
800m Run

 

Good Reading for the Week

Emotional Well-Being: The Foundation of Health

Healthy Intention in Yin Yoga

Why Binging on Health Foods Won’t Boost Immune System

Thought for the Day:

Silence is the sanctuary of prudence. ~ Baltasar Gracian

 

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WOD for Wednesday April 20th:

red_logo

The Whole Life Challenge is an 8-week online, community-building, habit-changing game
that challenges you and your friends to create happier, healthier lives by making small, daily changes.

Playing with your friends and family, you’ll score points every day, focusing on 7 key areas of health and well-being: Nutrition, Exercise, Mobility, Sleep, Hydration, Lifestyle Practices, and Reflection.

CLICK HERE TO JOIN TEAM CFFP

 

WORKOUT OF THE DAY
STRENGTH:
A. Front Squat 5x5

B. 4x8 P/U Bar Kip Swings
A. Front Squat 5x5

B. 4x8 Ring Kip Swings
WOD:
Fitness
Performance
21 Minute EMOM
1: 8 Burpees
2: 16 Walking Lunges
3: 40 Mtn Climbers single count
21 Minute EMOM
1: 12 Double KB Front Rack Lunges 53/35
2: 12 No Push Up Burpee Box Jumps
3: 40 Unbroken Double Unders

 

Good Reading for the Week

Emotional Well-Being: The Foundation of Health

Healthy Intention in Yin Yoga

 

Thought for the Day:

“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living, It’s a way of looking at life through the wrong end of a telescope. Which is what I do, And that enables you to laugh at life’s realities.” -Dr. Seuss

 

 

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WOD for Tuesday April 19th:

APRIL IS BUDDY MONTH

EVERY CLASS ALL MONTH

Bring as many friends as you want, each friend can come once a week for the whole month!!

When a friend signs up both the member and the friend win!!

Friend signs up for:
    3months: $50 bill credit  for member friend gets $50 off onramp
    6months: $75 bill credit for member friend gets free onramp
    12months: $100 bill credit for member friend gets free onramp and $50 off last month

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Close Grip Bench Press
5 Sets
5 Weighted Dips
WOD:
Fitness
Performance
Single Arm Swing 3+3+3

10 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
KB Snatch 3+3+3

10 Min AMRAP
5 HSPU
10 Alt Pistols
15 Pull Ups

 

Good Reading for the Week

Emotional Well-Being: The Foundation of Health

Thought for the Day:

“Imperfection is beauty, madness is genius and it’s better to be absolutely ridiculous than absolutely boring.” ― Marilyn Monroe

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