WOD for Wednesday September 3rd:

WORKOUT OF THE DAY
STRENGTH:
4 sets
6-8 Seated DB Press @3011
WOD:
Fitness
Performance
5 Rounds
5 ManMakers
10 Box Jumps
200m Recovery Run between Rounds

CASHOUT:
1 Mile Run Time Trial

 

Thought for the Day:

Begin challenging your own assumptions. Your assumptions are your windows on the world. Scrub them off every once in awhile, or the light won’t come in.   ~  Alan Alda

Posted in WOD | Leave a comment

WOD for Tuesday September 2nd:

WORKOUT OF THE DAY
STRENGTH:
Build to 5RM Deadlift
WOD:
Fitness
Performance
500m Row Time Trial

12 Minute AMRAP
5 Pull Up Negatives
10 Russian Swings
1 Length Walking Lunges
500m Row Time Trial

12 Minute AMRAP
5 Strict Pull Ups
10 KB Swings
1 Length Walking Lunges w/sandbag

 

Thought for the Day:

 ”Happiness comes when we test our skills towards some meaningful purpose.” -John Stossel

 

hbpost

Brian F

Scott W

 

Posted in WOD | Leave a comment

WOD for Friday August 29th:

Labor Day Weekend Hours

Saturday – Normal Hours

Sunday – Yoga 8:30am

Open to public, free to members, $10 for others

Monday – CLOSED

 

STRENGTH

Snatch Work

CONDITIONING

ISABEL

30 Snatches 135/95

 

Thought for the Day:

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

Posted in WOD | Leave a comment

WOD for Thursday August 28th:

Labor Day Weekend Hours

Saturday – Normal Hours

Sunday – Yoga 8:30am

Open to public, free to members, $10 for others

Monday – CLOSED

 

WORKOUT OF THE DAY
STRENGTH:
20 Minutes to a Heavy Back Squat
WOD:
Fitness
Performance
4 rounds
10 KB Front Rack Reverse Lunge
10 V-ups
10 Stepping Burpees
4 Rounds
10 Front Rack Reverse Lunge 95/65
10 T2B
10 Burpees Over Bar

 

Thought for the Day:

“Make no small plans for they have no power to stir the soul.” – Niccolo Machiavelli

Posted in WOD | Leave a comment

WOD for Wednesday August 27th:

Reebok video by Coach Eban

 

CFFP will be CLOSED

MONDAY Sept 1st

HAPPY LABOR DAY!

STRENGTH

4 sets

6 Single Leg Deadlift each leg @2011

CONDITIONING

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thought for the Day:

Your goals are the road maps that guide you and show you what is possible for your life.    Les Brown

Posted in WOD | Leave a comment

WOD for Tuesday August 26th:

WORKOUT OF THE DAY
STRENGTH:
5 sets
5 Close Grip Bench Press
Accumulate :30 L Holds
WOD:
Fitness
Performance
5 Rounds
4 Minutes to complete
6 DB Thruster
6 Burpees
12 Step Ups each leg
100m Farmer Carry w/DB

Rest remaining time
5 Rounds
4 Minutes to complete
3 Thruster 135/95
6 Burpees
12 Box Jumps 24/20
200m Sand Bag Carry 50#

Rest remaining time

 

Thought for the Day:

Being defeated is often a temporary condition. Giving up is what makes it permanent.    Marilyn vos Savant

Posted in WOD | Leave a comment

WOD for Monday August 25th:

noreastCFFP at Reebok Nor’Easter

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
8-10 Barbell Russian Step Ups @30x1
WOD:
Fitness
Performance
15 Minute AMRAP
200m Run
6 Single Arm Swings each arm
8 Tuck Crunch
15 Minute AMRAP
200m Run
6 KB Snatch each arm
8 Strict K2E

 

Thought for the Day:

Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.
Les Brown

 

Posted in WOD | Leave a comment

WOD for Friday August 22nd:

 

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 8 rep max Split Squat each leg
WOD:
Fitness
Performance
10 Min EMOM
Odds: 10 DB Press
Evens: 10 KB Deadlift
5 Min Rest
10 Min EMOM
Odds: 10 V-ups
Evens: 12 Push Ups
10 Min EMOM
Odds: 5 HSPU
Evens: 10 Deadlift 60% 1rm
5 Min Rest
10 Min EMOM
Odds: 10 T2B
Evens: 12 Push Ups

 

Thought for the Day:

You will never be happy if you continue to search for what happiness consists of. You will never live if you are looking for the meaning of life. ~    Albert Camus

Posted in WOD | Leave a comment

WOD for Thursday August 21st

2014 Spartan Race World Championship Race in Killington Vermont on September 20th

WORKOUT OF THE DAY
STRENGTH:
4 sets
6-8 Single Arm DB Row @ 20x0 each arm
8 Hamstring Fallouts
WOD:
Fitness
Performance
Jackie

1000m Row
50 Thrusters
30 Pull Ups

 

Thought for the Day:

Let your hopes, not your hurts, shape your future.
Robert H. Schuller

Posted in WOD | Leave a comment

WOD for Wednesday August 20th:

RackCard_Print2014 (1)

WORKOUT OF THE DAY
STRENGTH:
4 Sets
4-6 Overhead Squats @2211
10 Supermans w/3 sec hold
Rest :90
WOD:
Fitness
Performance
2 Rounds
Run 200m in :90
Run 400m in 3:00
Run 800m in 6:00
Rest remainder of time

CASHOUT
1 min each
Side Plank Right
Plank
Side Plank Left
Shoulder Bridge Hold

Thought for the Day:

“I must do something” always solves more problems than “Something must be done.”
- Eustice Greene

Posted in WOD | Comments Off