WOD for Wednesday September 17th:

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
6 Split Squats @3010 use 80% of 8RM
Rest :60 between legs
WOD:
Fitness
Performance
A. Max Consecutive T2B

B. 4 Minute AMRAP
10 Wall Ball
10 Sit Up
2 Minute Rest
4 Minute AMRAP
10 Slam Ball
10 Pull Ups
2 Minute rest
4 Minute AMRAP
Burpee Box Jump Overs

 

Thought for the Day:

Forgive all who have offended you, not for them, but for yourself.   ~ Harriet Nelson

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WOD for Tuesday September 16th

WORKOUT OF THE DAY
STRENGTH:
4 sets
8 DB Rows @2012
WOD:
Fitness
Performance
12 Min AMRAP

5 Ring Rows
10 HR Push Ups
20 DB Lunges
12 Min AMRAP

1 Rope Climb
10 HR Push Ups
20 OH Plate Lunges

 

Thought for the Day:

“Courage is the power to let go of the familiar.”
- Raymond Lindquist

 

 

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WOD for Monday September 15th:

Please join us on September 28, 2014 in Glen’s beautiful home town of Winchester, MA for the Second Annual Glen Doherty Memorial Road Race! All proceeds from the race go to The Glen Doherty Memorial Foundation.

CLICK HERE TO REGISTER

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 1RM Back Squat

if we don't have a recent 1RM Back Squat

Otherwise

A. Overhead Squat 3x5 at 2222

B. Back Squat 3x3 @75%
WOD:
Fitness
Performance
5 Rounds

200m Row
6 Burpees
6 Box Jumps
200m Run
6 Dips
6 Squat Jumps

 

Thought for the Day:

“The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.”
- Robert Tew

 hbpost

Steve C

Tenley G

Jeremy K

Joyce L

Cara W

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WOD for Friday September 12:

CFFPWOD

WORKOUT OF THE DAY
STRENGTH:
Skill Work
WOD:
Fitness
Performance
Kettlebell DT

5 Rounds
12 KB Deadlift
9 Goblet Squats
6 Push Ups
DT

5 Rounds
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

 

Thought for the Day:

A hug is a smile with arms, a laugh with a stronger grip. ~ Terri Guillemets

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WOD for Thursday September 11th:

 

WORKOUT OF THE DAY
STRENGTH:
Build to a 3RM Press
WOD:
Fitness
Performance
30 Wall Ball
30 Med Ball Cleans
30 Dips
30 Wall Ball
20 Power Clean & Jerk 135/95
10 Muscle Ups

 

Thought for the Day:

“Success has nothing to do with what you gain in life or accomplish for yourself.  It’s what you do for others.”
- Danny Thomas

 

CFFPWOD

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WOD for Wednesday September 10th:

WORKOUT OF THE DAY
STRENGTH:
4 sets
8 Romanian Deadlifts @2021
WOD:
Fitness
Performance
150 Single Unders
5 Burpees
120 Single Unders
5 Burpees
90 Single Unders
5 Burpees
60 Single Unders
5 Burpees
30 Single Unders
5 Burpees
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

 

Thought for the Day:

Enthusiasm releases the drive to carry you over obstacles and adds significance to all you do. ~
Norman Vincent Peale

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WOD for Tuesday September 9th:

CFFPWOD

WORKOUT OF THE DAY
STRENGTH:
A. Build to a 5RM Close Grip Bench Press

B. 150 Russian Swings for time
WOD:
Fitness
Performance
5 Rounds

200m Run
10 Pull Ups
10 Goblet Squats
5 Rounds

200m Run
10 C2B Pull Ups
10 Pistols alternating

 

Thought for the Day:

Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.
~   Robert H. Schuller

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WOD for Monday September 8th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 DB Step Ups @30X1
rest :60 between legs
WOD:
Fitness
Performance
800m Run
30 Hollow Rocks
30 Good Mornings
600m Run
20 Hollow Rocks
20 Good Mornings
400m Run
10 Hollow Rocks
10 Good Mornings

CASHOUT: 1 Minutes Max Burpee

 

Thought for the Day:

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” - Phillip Adams

 

hbpost

Kim B

Michele D

Jack D

Gerry D

Brian F

Mariah K

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SATURDAY Sept 6th

There will be

no water at the gym

on Saturday Sept 6th

We will be open for classes

but please

plan appropriately as there will be no facilities

 

CFFPWOD

 

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WOD for Friday September 5th:

YOGA Sunday 8:30am

Free for all members, $10 for visitors

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
10 Ring Rows @20X1
WOD:
Fitness
Performance
10 Rounds
10 Wall Ball
10 Sit Ups

12 Minute Time Cap
Karen
150 Wall Balls

You must be able to do 20 Consecutive Wall Ball

12 Minute Time Cap

 

Thought for the Day:

“Experience has taught me this, that we undo ourselves by impatience.  Misfortunes have their life and their limits, their sickness and their health.”
- Michel de Montaigne

 

CFFPWOD

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