WOD for Wednesday June 1st:

WORKOUT OF THE DAY
STRENGTH:
Front Squat 5x5
WOD:
Fitness
Performance
8 Min AMRAP
10 Burpees
15 Push Ups
20 Anchored Sit Ups
Rest 4 Minutes
8 Min AMRAP
15 Russian Swings
20 Walking Lunges
40 Single Unders
8 Min AMRAP
20 American KB Swings 53/35
30 Walking Lunges
40 Double Unders
4 min Rest
8 Min AMRAP
10 Burpees
20 Push Ups
30 Anchored Sit Ups

Good Reading for the Week

Diet, Exercise and Sleep are Great but 1 Thing Matters Even More for Your Health

Thought of the Day:

“The capacity of man himself is only revealed when, under stress and responsibility, he breaks through his educational shell, and he may then be a splendid surprise to himself no less than to this teachers.” – Harvey Cushing

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WOD for Tuesday May 31st:

WORKOUT OF THE DAY
STRENGTH:
10 Min EMOM

2 Deadlift @ 65-75%
WOD:
Fitness
Performance
5 Rounds
1 Min Air Bike
1 Min Row
1 Min Sit Ups
1 Min Rest
5 Rounds
1 Min Air Bike
1 Min Row
1 Min Sit Ups
1 Min Rest

LAST DAY TO ORDER

FUEL FOR FIRE

CASE PRE-ORDERS $35

Sign Up Sheet at Gym

 

Good Reading for the Week

Here’s How a Month of Exercising Affected my Brain
8 Ways to Thrive in Midlife

Thought of the Day:

“Each person’s task in life is to become an increasingly better person.” -Leo Tolstoy

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Welcome Baby Harper!!!

We are beyond excited to announce the birth of

Harper Victoria Kochansky

this morning. 

IMG_60491Congratulations Mike and Amanda!!

IMG_09531

I think she’s perfect.

IMG_27191

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WOD for Friday May 27th:

NO Open Gym or 9AM Class Saturday May 28th — 8am class only

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 14
2 Power Snatch + 2 OHS
or
2 High Hang Snatch + 2 OHS
Every 2 Minutes for 14
2 Reps, drop & reset
65%, 70%, 75%, 80%, 85%, 85%+, 85%+
WOD:
Fitness
Performance
21Min EMOM
10 Slam Ball
10 DB Push Press
20 Russian Step Up
21 Min EMOM
4 Muscle Up
7 HSPU
10 Alt Pistols

FUEL FOR FIRE

CASE PRE-ORDERS $35

Sign Up Sheet at Gym

Good Reading for the Week

Fish Oil: You’re Using It Wrong

How Your Female Body Mechanics Affect Your Lifting

Here’s How a Month of Exercising Affected my Brain

Thought of the Day:

“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.” -Mary Anne Radmacher

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WOD for Thursday May 26th:

NO Open Gym or 9AM Class Saturday May 28th — 8am class only

Memorial Day Murph

Heats run every 20 Minutes starting at 10am.

This event is Free but please register so we can ensure everyone who is interested can participate.

Please register for your heat time HERE

NOTE: 10am, 10:20, and 10:40 heats are FULL, register NOW

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 14
3 Power Cleans
drop and reset each rep
15 Minutes to a Heavy Single Power Clean
WOD:
Fitness
Performance
7 Min AMRAP
200m Row/Run
8 Ring Rows
10 Step Ups/Box Jumps Step Down

Rest 5 Minutes

Repeat
7 Min AMRAP
200m Row/Run
1 Rope Climb
10 Box Jumps Step Down

Rest 5 Minutes

Repeat

FUEL FOR FIRE

CASE PRE-ORDERS $35

Sign Up Sheet at Gym

 

Good Reading for the Week

Fish Oil: You’re Using It Wrong

How Your Female Body Mechanics Affect Your Lifting

Here’s How a Month of Exercising Affected my Brain

 

Thought of the Day:

“Always Do Your Best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.” – Don Miguel Ruiz

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WOD for Wednesday May 25th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
12 Batwings
:45 Face Up Chinese Plank
4 Sets
12 Batwings
:60 Face Up Chinese Plank
WOD:
Fitness
Performance
5 Rounds
400m Run/Row
15 Push Ups
15 Goblet Squat
5 Rounds
400m Run
20 Push Ups
15 Consecutive Wall Ball

FUEL FOR FIRE

CASE PRE-ORDERS $35

Sign Up Sheet at Gym

 

Good Reading for the Week

Fish Oil: You’re Using It Wrong

How Your Female Body Mechanics Affect Your Lifting

 

Thought of the Day:

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”- Maya Angelou

SUPPORT CFFP MEMBER JASON in the BEST BUDDIES CHALLENGE

Dear friends and family,

In just a short few weeks I will be taking part for the second time in the Best Buddies Challenge on June 4th 2016 I will be cycling the 100 miles from the JFK Presidential Library in Boston to Hyannis port Cape Cod MA. Best Buddies is an organization dedicated to enhancing the lives of individuals with all forms of Intellectual and Developmental disabilities. Last year I rode the 50 miles and it was amazing to see first hand the gratitude from all those involved with the best buddies organization. I want to take the challenge of doing the 100 miles this year, as this challenge is small in comparison to the challenges individuals with IDD face every day.

Best Buddies was founded in 1989 by Anthony Kennedy Shriver he opened one chapter and today there is  more than 1900 middle school, high school and colleges across the country and internationally.

Best Buddies gives opportunities for one to one friendships, integrated employment and leadership development for people with intellectual and developmental disabilities. Best Buddies is positively impacting nearly 700,000. Individuals with and without disabilities world wide. Did you know that it is estimated that 2.5-3% of the US population has IDD.  1 in 10 families are affected by IDD.

I am among those 1 in 10 families. I have a brother in law named Jason with an intellectual disability, and seeing the challenges first hand has deepened my eagerness to want to help. Jason and others like him deserve to live a life filled with reward and success. It is with compassion and true understanding that I genuinely want to help. I choose  to ride not only for my brother in law Jason but for the many lives of those living with IDD.Our good family friends son Ethan has also moved me to ride. My friends Chris( Ethans dad ) and Steve are also riding the 100 miles. We will be team Ethan.  Giving these people invaluable possibilities to create expanding social and work opportunities in their lives is attainable if we all do our share. We will ride the 100 miles and with your donation we can all do this together. I’m happy and excited to play a role in helping make the lives of people with IDD more rewarding. The chance to improve the life of another has a reward like no other.

This non profit organization is dedicated to changing lives; I will ride 100 miles to help participate in the positive changes possible. Would you please consider helping me make a difference. I would love to have your help. If you can support me please make a donation. Together we can make an impact on the many lives that will directly benifit from your contribution.. It is through organizations like best Buddies that we can help people with IDD by ending decades of job discrimination and social isolation.

Your donation will truly change the lives of so many people. All donations are tax deductable if you are able to help please visit my website at https://www.bestbuddieschallenge.org/hp/support/#JasonSabatino and support my ride.

Contributions to Best Buddies are 85% programs 10% Fundraising and 5% administration

Thank you so much for your support, it is greatly appreciated. Please feel free to forward this to anyone you know that may want to help.

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WOD for Tuesday May 24th:

Memorial Day Murph

Heats run every 20 Minutes starting at 10am.

This event is Free but please register so we can ensure everyone who is interested can participate.

Please register for your heat time HERE

NOTE: 10am and 10:20 heats are FULL, register NOW

WORKOUT OF THE DAY
STRENGTH:
5x5 Front Squat
WOD:
Fitness
Performance
A. SA KB Swing 3+3

B. Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups

12 Min Cap
A. KB Snatch 3+3

B. Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups

12 Min Cap

FUEL FOR FIRE

CASE PRE-ORDERS $35

Sign Up Sheet at Gym

Good Reading for the Week

Fish Oil: You’re Using It Wrong

How Your Female Body Mechanics Affect Your Lifting

 

Thought of the Day:

And in the end, it’s not the years in your life that count. It’s the life in your years. ~ Abraham Lincoln

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Team Series Week 3 Results!

SpringTeamSeries2

Team 1 stays in the top spot.

The Future Sergeants and Six Pack knocking on the door. 

Don’t look back, the Smothered Meat Burritos are right behind them.

 

Who is going to claim top spot next week??

TEAM STANDINGS

team3tot

 CONGRATS – TOP INDIVIDUAL PERFORMERS

indv3

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WOD for Monday May 23rd:

WORKOUT OF THE DAY
STRENGTH:
8 Min EMOM
1 Press
1 Push Press
8 Min EMOM
1 Press
1 Push Press
1 Push Jerk
WOD:
Fitness
Performance
3:00 On/2:00 Off
A. 500m Row
B. 10 Burpees
15 Sit Up
1 Length Lunges
Max Single Unders
C. 500m Row

Rest Additional 3:00 and Repeat
3:00 On/2:00 Off
A. 10 Burpees
15 Sit Ups
1 Length Walking Lunges
Max Double Unders
B. 750m Row
C. 10 Burpees
15 Sit Up
1 Length Lunges
Max Double Unders

Rest Additional 3:00 and Repeat

 

Good Reading for the Week

Fish Oil: You’re Using It Wrong

How Your Female Body Mechanics Affect Your Lifting

 

Thought of the Day:

Slow and steady wins the race. ~ Aesop

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WOD for Friday May 20th:

WORKOUT OF THE DAY
STRENGTH:
Max Bi-Lateral Double KB Single Leg Deadlift
Max Bi-lateral Turkish Get Up
WOD:
Fitness
Performance
21-15-9
Alternating Reverse Lunges
Single Unders X3
DB Thrusters 25/15

12 Min Cap
21-15-9
Overhead Reverse Lunges 45/25
Double Unders
Pull Ups

12 Min Cap

Good Reading for the Week

Recovery Balance Sheet

Do Pain Relievers Heal Tendinitis or Just Ease Pain

Fish Oil: You’re Using It Wrong

 

Thought of the Day:

“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins

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