WOD for Tuesday March 31st

Congratulations to everyone who did the Open workouts this year.  Inspiring performances every week and lots of PRs.  Take the lessons you learned and build off of them for next year!

A big congrats to our boy Jack Barry on finishing 38th in the Northeast.  A big improvement from last year.  We’re all proud of you!

Thorisdottir and Fraser Win the 2015 Open

Strength:

4 Sets:

8-10 DB Row each arm

8-10 Hip Extension (barbell for fitness/GHD for performance)

Conditioning:

4 Rounds:

2:30 Row for Cals

2:30 AMRAP of:

5 Burpees

10 Box Jumps

50 Single Unders

CrossFit Total Make-Ups will be happening all day, during each class.  Get in to re-test!

Nobody picks on a strong man.

Charles Atlas
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WOD for Monday March 30th:

CrossFit Total

15 Minutes to Max Back Squat

15 Minutes to Max Press

15 Minutes to Max Deadlift

 

Thought for the Day:

“There is only one way to avoid criticism: do nothing, say nothing, and be nothing.”
- Aristotle

BONS 2015 VOTING NOW OPEN

Northshore Magazine

THANKS TO YOU CFFP WAS VOTED

READERS CHOICE FOR CROSSFIT IN 2014

LET’S GO FOR TWO YEARS IN A ROW

CLICK HERE TO VOTE

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WOD for Friday March 27th:

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a Heavy 5
Snatch Grip Deadlifts
15 Minutes to a Heavy Triple Snatch Grip Deadlift
WOD:
Fitness
Performance
15 Minute AMRAP
30 Jumping Jacks
20 KB Deadlifts
10 Candlestick Sit Ups
Accumulate :45 FLR
15 Minute AMRAP
30 Mtn Climber
20 Russian Swings
10 Candlestick Jumps
Accumulate :60 FLR

 

Thought for the Day:

“The two most important days in your life are the day you are born and the day you find out why.”
- Mark Twain

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WOD for Thursday March 26th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Floor Press
12-15 Shoulder Bridges
4 Sets
8-10 Floor Press
10-12 GH Raises
WOD:
Fitness
Performance
16 Minute EMOM
Odds: 1 Length Bear Crawl or OH Walking Lunge
Evens: Row 1 Minute
16 Minute EMOM
Odds: 1-2 Rope Climbs
Evens: 15 Slam Balls 40/30

 

Thought for the Day:

Ideas are the beginning of all achievement ~ Bruce Lee

 

Get a team from your gym and join us at CrossFit Five Plus for a fun day!Stay up to date by joining our event on Facebook.Your day will involve 3 workouts and one team “skill” event. It will be fun, guaranteed! Did we mention there will be prizes! All you need is one badass team of 3 ladies.You can all be from different gyms, don’t have to be affiliated, just come ready to have fun! We also ask if you could wear some sort of “pink” on you. Athletes wear glitter, tutu’s, have hiliarious team names, and some really outrageously fun outfits!$30 from each team gets donated to the local charity
Miss Pink Pageant

Date: April 11 2015
Time: 9am-5pm
Location: CrossFit Five Plus
Prizes: Yup! Prizes for the top three teams

Tank Top Registration deadline: March 27th
Event Registration deadline: April 6th

Divisions: Rx’d Only
Teams of 3 Ladies
Registration: $210 per team. Includes tank top for each teammate, if you register by March 27th. $30 will be donated to a Breast Cancer charity. One person will need to register the team as a whole.

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WOD for Wednesday March 25th:

WORKOUT OF THE DAY
WOD:
Fitness
Performance
Dirty Thirty
30 Box Jumps/Step Ups
30 Jumping Pull Ups
30 Swings
30 Walking Lunges
30 K2E or V-Ups
30 Push Press
30 Good Mornings
30 Wall Ball
30 Burpees
90 Single Unders
Flithy Fifty
50 Box Jumps 24/20
50 Jumping Pull Ups
50 Swings
50 Walking Lunges
50 K2E
50 Push Press
50 Good Mornings
50 Wall Ball
50 Burpees
50 Double Unders

 

Thought for the Day:

“It is not in the pursuit of happiness that we find fulfilment, it is in the happiness of pursuit.”
- Denis Waitley

BONS 2015 VOTING NOW OPEN

Northshore Magazine

THANKS TO YOU CFFP WAS VOTED

READERS CHOICE FOR CROSSFIT IN 2014

LET’S GO FOR TWO YEARS IN A ROW

CLICK HERE TO VOTE

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WOD for Tuesday March 24th:

WORKOUT OF THE DAY
STRENGTH:
Push Press 8-8-6-4
10 Goblet Squats
Rest 2 Minutes
Push Press 6-6-4-2
10 KB Front Squat
Rest 2 Minutes
WOD:
Fitness
Performance
4 Rounds
Every 4:00 Complete
10 DB Push Press (50% of final strength set)
50 Singles Alternating Feet
8 Pull Ups
10 Cal Row
4 Rounds
Every 4:00 Complete
10 DB Push Press (60% of final strength set)
24 Double Unders
6 Strict Pull Ups
12 Cal Row

 

Thought of the Day:

The foundation of lasting self-confidence and self esteem is excellence, mastery of your work. ~ Brian Tracy

3-2-1- CHECK IN

FACEBOOK CHECK IN CHALLENGE

During the month of April, come to class, Check in on Facebook.  The member with the most check ins (you have to participate in class) during the month of April will get a FREE MONTH MEMBERSHIP!

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WOD for Monday March 23rd:

CFFP-SPRINGHERO_logo2015

THE HERO SERIES IS BACK

April 19th, May 3rd, May 17th

STAY TUNED FOR DETAILS AND REGISTRATION INFO

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Split Squats @3011
1st Set Unweighted
Rest 1 Minute Between Legs
Accumulate :30 FLR
Rest 1 Minute between sets
4 Sets
6-8 Split Squats @30X1
Rest 1 Minute Between Legs
Accumulate :30 FLR
Rest 1 Minute between sets
WOD:
Fitness
Performance
8 Min AMRAP
8 Wall Ball
8 DB Row (4 each side)
6 Minute Rest
8 Minute AMRAP
8 Box Jump Step Down or Step Ups
8 Push Ups
8 MInute AMRAP
8 Box Jump Step Down 24/20
8 Push Ups/Dips (alternate rounds)
6 Minute Rest
8 Minute AMRAP
8 Wall Ball
8 STRICT Ring Row

 

Thought for the Day:

Time And health are two precious assets that we don’t recognize and appreciate until they have been depleted. ~ Denis Waitley

 

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WOD for Friday March 20th:

Keep your eyes on the Blog and Facebook

for information on upcoming events!

 

WORKOUT OF THE DAY
STRENGTH:
Close Grip Bench Press
10-8-6-4-2
Close Grip Bench Press
5-3-1+
WOD:
Fitness
Performance
0:00 to 4:00
2 Rounds
8 Cal Row
8 Burpees
4:00 to 8:00
2 Rounds
10 Cal Row
10 Burpees
8:00 to 12:00
2 Rounds
12 Cal Row
12 Burpees
continue until failure, increasing every 4min.
0:00 to 4:00
2 Rounds
10 Cal Row
10 Burpees
4:00 to 8:00
2 Rounds
12 Cal Row
12 Burpees
8:00 to 12:00
2 Rounds
14 Cal Row
14 Burpees
continue until failure, increasing every 4min.

 

Thought for the Day:

Worry not that no one knows of you; seek to be worth knowing. ~ Confucius

 

 

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WOD for Thursday March 19th:

WORKOUT OF THE DAY
STRENGTH:
Back Squat
10-8-6-4-2
Back Squat
5-3-1+
WOD:
Fitness
Performance
3 Rounds
5 Minute AMRAP
3 DB Squat Clean & Push Press
6 Push Up
9 Box Jumps or Step Ups
Rest 2 minutes between AMRAPs
3 Rounds
5 Minute AMRAP
3 BB Clean Thrusters 115/75
6 Hand Release Push Up
9 Ball Slams
Rest 2 minutes between AMRAPs

 

Thought for the Day:

Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some. ~ Charles Dickens

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WOD for Wednesday March 18th:

FIGHT GONE BAD

3 Rounds 1 Minute Each for Max Reps

Wall Ball 20/14

SDHP 75/55

Box Jump 20

Push Press 75/55

Row  – calories

 

Thought for the Day:

“What it lies in our power to do, it lies in our power not to do.”
- Aristotle

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