Happy Halloween!!

kb hallow

WORKOUT OF THE DAY
STRENGTH:
DB Row
4x8 Each Arm @ 2012
DB Row
6x5 Each Arm @ 20X0
WOD:
Fitness
Performance
5 Rounds
8 Thruster
8 Stepping Burpee
150m Row
3 sets
8 Thruster
8 Burpees
16 Row Pulls AHAP
Rest 4 minutes between rounds

 

Thought for the Day:

“I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. ‘Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death.” – Leonardo da Vinci

 

Posted in WOD | Leave a comment

WOD for Thursday October 30th:

CFFP-Glen

WORKOUT OF THE DAY
STRENGTH:
Back Squat
8-8-8-8-8
Overhead Squat
3-3-3-3-3
WOD:
Fitness
Performance
A. Max Rope Climbs in 2 Minutes or Rope Skill Work

B. 10 Minute AMRAP
10 Step Ups
10 Russian Swings
10 Hand Release Push Up
A. Max Rope Climbs in 2 Minutes or Rope Skill Work

B. 10 Minute AMRAP
10 Box Jumps
10 KB Swings
10 HSPU

 

What CrossFit is Like in Korea

Thought for the Day:

“Every moment of one’s existence one is growing into more or retreating into less. One is always living a little more or dying a little bit.”
- Norman Mailer

Posted in WOD | Leave a comment

WOD for Wednesday October 29th:

WORKOUT OF THE DAY
STRENGTH:
Push Press
3-3-3-3-3
Split Jerk
2-2-2-2-2-2-2
WOD:
Fitness
Performance
A. Max Consecutive Kipping Pull Ups or Kip Skill Work

B. Annie Get Your Squat

150-120-90-60-30
Single Unders
Situps

20 Squats between each Round
A. Max Consecutive Kipping Pull Ups

B. Annie Get Your Gun

50-40-30-20-10
Double Unders
Situps

10 Alternating Pistols between each Round

 

Thought for the Day:

“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne

Posted in WOD | Leave a comment

WOD for Tuesday October 28th:

WORKOUT OF THE DAY
STRENGTH:
10 Minute EMOM
3 Hang Squat Cleans
WOD:
Fitness
Performance
800m Run
150 Single Unders
40 Walking Lunges
30 Sit Ups
20 Push Ups
10 No Push Up Burpee Box Jump
Rest 5 Minutes
10 No Push Up Burpee Box Jumps
20 Push Ups
30 Sit Ups
40 Walking Lunges
150 Single Unders
800m Run
800m Run
50 Double Unders
40 Walking Lunges
30 Sit Ups
20 Push Ups
10 No Push Up Burpee Box Jump
Rest 5 Minutes
10 No Push Up Burpee Box Jumps
20 Push Ups
30 Sit Ups
40 Walking Lunges
50 Double Unders
800m Run

 

Thought for the Day:

“No act of kindness, no matter how small, is ever wasted.”
- Aesop

 

 

Posted in WOD | Leave a comment

WOD for Monday October 27th:

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Split Squats @30X1
Rest :30 between legs
10 Dips or Ring Supports
WOD:
Fitness
Performance
20 Minute EMOM
Odds: 7 Burpees
Evens: 10 Tuck Crunch
20 Minute EMOM
Odds: 10Burpees AFAP
Evens: 10 T2B AFAP

 

Thought for the Day:

Of all the properties which belong to honorable men, not one is so highly prized as that of character. ~  Henry Clay

hbpostTherese C

Dylan D

Megan F

Jim G

Marci N

 

 

Upcoming Event

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.

Click Here for More Info

 

Posted in WOD | Leave a comment

WOD for Friday October 24th:

CFFP-Glen

 PLEASE TAKE NOTE

YOU MUST WEAR

KNEE SOCKS OR PANTS FOR ROPE CLIMBS

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Front Squats
1 minute Handstand practice
2-3 minute rest
Front Squats 5-3-2-1-1-1
1 minute Handstand practice and
2-3 minute rest between sets
WOD:
Fitness
Performance
B. Max Double Unders or Attempts in 2 Minutes

C. 2 rounds
2:30 AMRAP
8 Ring Rows
10 SlamBall
1:30 Rest
2:30 Min AMRAP
10 Russian Swings
10 Hand Release Push Ups
1:30 Rest
B. Max Double Unders in 2 Minutes

C. 2 rounds
2:30 AMRAP
1 Rope Climb
10 SlamBall
1:30 Rest
2:30 Min AMRAP
10 KB Swings
10 Hand Release Push Ups
1:30 Rest

 

Thought for the Day:

“It is a rough road that leads to the heights of greatness.”-Lucius Annaeus Seneca

Posted in WOD | Leave a comment

WOD for Thursday October 23rd:

WORKOUT OF THE DAY
STRENGTH:
4 sets
A1. 8-10 Seated DB Press @ 20X1
A2. 8-10 Candlesticks
Rest 2 Minutes
WOD:
Fitness
Performance
5 Sets
10 Pull Ups
10 Wall Balls
20 Walking Lunges
30 Jumping Jacks
Rest 5 Minutes
5 sets
10 Pull Ups
10 Wall Ball
20 Walking Lunges
30 Jumping Jacks
5 Sets
10 Pull Ups
10 Wall Balls
20 DB Low Carry Walking Lunges
30 Jumping Jacks
Rest 5 Minutes
5 sets
10 Pull Ups
10 Wall Ball
20 DB Low Carry Walking Lunges
30 Jumping Jacks

 

Thought for the Day:

“Great minds discuss ideas. Average minds discuss events. Small minds discuss people.” – Eleanor Roosevelt

Posted in WOD | Leave a comment

WOD for Wednesday October 22nd:

WORKOUT OF THE DAY
STRENGTH:
Snatch Grip Deadlift
3-3-3-3-3
Snatch Grip Deadlift
5-4-3-2-1
WOD:
Fitness
Performance
5 Rounds
6 Power Snatch
50 Single Unders
10 V Ups
Rest 2 Minutes between rounds
5 Rounds
6 Power Snatch
20 Double Unders
10 K2E
Rest 2 Minutes between rounds

 

Thought for the Day:

“When we are no longer able to change a situation, we are challenged to change ourselves.”
- Victor Frankl

 

CFFP-Glen

Posted in WOD | Leave a comment

WOD for Tuesday October 21st:

WORKOUT OF THE DAY
STRENGTH:
A. 6x5 Close Grip Bench Press
A. Close Grip Bench Press
3-2-1-3-2-1
WOD:
Fitness
Performance
B. Max Air Bike
:30 on/:90 off

C. :60 on 3:00 Off
10 BB Thrusters 75/45
Max Burpees

Sorenson Test

 

Thought for the Day:

“To want to be what one can be is purpose in life.”
- Cynthia Ozick

Posted in WOD | Leave a comment

WOD for Monday October 20th:

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 1RM Power Clean
WOD:
Fitness
Performance
10 Minute AMRAP
100 Single Unders
20 Step Ups
15 Sit Ups
4 Minute Rest
10 Minute AMRAP
1 Minute Row
10 KB Swings
5 Walk Walks or Bear Crawl 1 Length

Thought for the Day:

Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.   ~  Samuel Ullman

CFFP-Glen

Posted in WOD | Leave a comment