WOD for Wednesday October 1st:

sarina

Buddy Walk Fundraising WOD

CFFP Saturday October 4th 8am

Steve Flynn and his family will once again be participating in the Buddy Walk to help raise Down Syndrome awareness.

We will be hosting a fundraising workout. If you will be participating in the workout, or would just like to contribute, please make a donation to Team Sarina using the link below.

http://mdsc.kintera.org/faf/donorReg/donorPledge.asp?ievent=1106619&lis=0&kntae1106619=12807F980B12467BBE368BE1A10E35F2&supId=0&team=5997445&cj

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy Snatch
WOD:
Fitness
Performance
A. Max Consecutive Wall Balls

B. 7 Minute AMRAP
12 Step Ups
24 Single Unders
A. Max Consecutive Wall Balls

B. 7 Minute AMRAP
7 Box Jumps
21 Double Unders

 

Thought for the Day:

“If Columbus had an advisory committee he would probably still be at the dock.”
- Arthur Goldberg

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WOD for Tuesday September 30th:

Walk to End Lupus

Note from CFFP Member Jeanne M

I will be walking in the 2014 Walk to End Lupus Now™to raise funds for the Lupus Foundation of America (LFA). I hope you will consider making a secure online donation to help me reach my goal! It’s easy to do – just click on the link to Donate and complete the donation process. I really appreciate your help!

CLICK HERE TO DONATE

 

WORKOUT OF THE DAY
STRENGTH:
5 sets
3 Back Squats #30x1
WOD:
Fitness
Performance
750m Row
90 Mtn Climbers
80 Walking Lunges
70 Sit Ups
150 Single Unders
50 Push Ups
750m Row
1000m Row
90 Mtn Climbers
80 Walking Lunges
70 Sit Ups
60 Double Unders
50 Push Ups
1000m Row

 

Thought for the Day:

“Whatever you think, be sure it is what you think; whatever you want, be sure that is what you want”
- T. S. Eliot

 

BUDDY WALK FUNDRAISING WOD

Saturday Oct 4th, 8am

Steve Flynn and his family will once again be participating in the Buddy Walk to help raise Down Syndrome awareness.

We will be hosting a fundraising workout. If you will be participating in the workout, or would just like to contribute, please make a donation to Team Sarina using the link below.

http://mdsc.kintera.org/faf/donorReg/donorPledge.asp?ievent=1106619&lis=0&kntae1106619=12807F980B12467BBE368BE1A10E35F2&supId=0&team=5997445&cj

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WOD for Monday September 29th:

CFFP at Glen Doherty Memorial Foundation 10k/5k

WORKOUT OF THE DAY
STRENGTH:
4 sets
Press 2-2-2 rest :15 between
rest 2:00 between sets
WOD:
Fitness
Performance
4 Rounds
5 DB Push Press
10 Tuck Crunch
15 DB Power Cleans

CASHOUT:
2 Min Max Cal Air Bike
4 Rounds
5 HSPU
10 T2B
15 DB Power Cleans

CASHOUT:
2 MIn Max Cal Air Bike

 

Thought for the Day:

“There’s no next time. It’s now or never.” – Celestine Chua

 

BUDDY WALK FUNDRAISING WOD

Saturday Oct 4th, 8am

Steve Flynn and his family will once again be participating in the Buddy Walk to help raise Down Syndrome awareness.

We will be hosting a fundraising workout. If you will be participating in the workout, or would just like to contribute, please make a donation to Team Sarina using the link below.

http://mdsc.kintera.org/faf/donorReg/donorPledge.asp?ievent=1106619&lis=0&kntae1106619=12807F980B12467BBE368BE1A10E35F2&supId=0&team=5997445&cj

hbpostKate L

Steve L

Dave M

Kim N

Trish N

 

 

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SUNDAY WORKOUT

If you haven’t run a 5k in the last month Sunday is the day!

Sign up for the Glen 10k/5k in Winchester

Sign up for the GNOCA 5k Run/Walk to support Ovarian Cancer Awareness in Newburyport

or hit the course posted below on your own.

 

Glen 10k/5k Registration CLICK HERE

 

GNOCA 5k CLICK HERE

 

Bibaud 5k Course – Newbuyrport  CLICK HERE

 

Once done, please log on to Zen Planner and record your time.

To record your score, from the Home Screen click on My Profile, Record Today’s Workout, Click the BLUE Record Results button fill in your info and hit Save Results.

If you have any problems please email your time to melissa@crossfitfullpotential.com

PLEASE DO NOT enter or edit any other scores!

HAPPY SUNDAY

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WOD for Friday September 26th:

SUNDAY YOGA 8:30

Special Instructor Molly Cuddy

Focus on Feet/Ankles and Lateral Hip Work

Free for Members

 

WORKOUT OF THE DAY
STRENGTH:
7x2 Snatch Grip Deadlift with 3 Position Stalls
WOD:
Fitness
Performance
Partner Capacity Test

2 Rounds for Time
250m Row
15 Russian Swings 72/53
25 Burpees
15 Russian Swings
250m Row

Rest while Partner Completes

 

Thought for the Day:

“Freedom means the opportunity to be what we never thought we would be.” -Daniel J. Boorstin

 

CLICK HERE TO REGISTER

If anyone is interested in carpooling, comment here or on Facebook

 

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WOD for Thursday September 25th:

 

WORKOUT OF THE DAY
STRENGTH:
A. 10 Minutes to a Heavy Single Weighted Pull Up

B. Accumulate 3 minutes Hollow Hold
WOD:
Fitness
Performance
4 Rounds
20 Cal Air Bike
1 Minute Sit Ups
20 Ball over Bar
1 Minute Single Unders
20 4ct Flutter Kicks
1 Minute Rest

 

Thought of the Day:

Not in rewards, but in the strength to strive, the blessing lies.  ~   J. T. Towbridge

 

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WOD for Wednesday September 24th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Russian Step Ups @30X1
rest 1:00 between legs
WOD:
Fitness
Performance
20 Minutes to a Heavy Strict Bear

Bear Complex
7 rounds Touch N Go
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

If you drop the bar at any point during the 7 rounds of 1 rep the set is over.

Rest, lower weight and try again

Rest as necessary between sets

 

Thought for the Day:

“It always seems impossible until it’s done.”– Nelson Mandela

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WOD for Tuesday September 23rd:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
8-10 DB Bench Press @20x1
8-10 BB Weighted Hip Extension
WOD:
Fitness
Performance
6 Min AMRAP
10 Single Arm Swings each arm
10 Box Jumps
2 Min Rest
4 Min AMRAP
10 Single Arm Swing each arm
10 Box Jump
2 Min Rest
2 Min AMRAP
10 Single Arm Swings each arm
10 Box Jumps
6 Minute AMRAP
10 KB Snatch
10 Box Jumps 30/24
2 Min Rest
4 Min AMRAP
10 KB Snatch
10 Box Jump
2 Min Rest
2 Min AMRAP
10 KB Snatch
10 Box Jumps

 

Thought for the Day:

“Look not mournfully into the past. It comes not back again. Wisely improve the present.”
- Henry Wadsworth Longfellow

 

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WOD for Monday September 22nd:

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
4 Front Squats @ 2211
WOD:
Fitness
Performance
A. 2k Row Time Trial

B. Open Gymnastics:
Muscle Up Work
Handstand Progressions
Hanging L Holds

 

Thought for the Day:

Our chief want is someone who will inspire us to be what we know we could be.

Ralph Waldo Emerson

 

hbpost

Matt L

Amy W

Kathy W

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WOD for Friday September 19th:

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 1RM Push Press
WOD:
Fitness
Performance
12 MInute EMOM
Odds: 5 TNG Power Snatch
Evens: 8 T2B

4 Minute Rest

12 Minute EMOM
Odds: 10 Goblet Squat72/53
Evens: 6 Burpees + 15 Double Unders

 

Thought for the Day:

A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing. ~
George Bernard Shaw

 

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