WOD for Friday December 19th:

Holiday Hours

Wednesday December 24th

5:30am, 6:30am, 9:30am closing after Noon Class

Open Gym 10:30-noon

Thursday December 25th

CLOSED

Friday December 26th

Opening at 9:30am

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8 DB External Rotations each arm
20 Banded Face Pulls
Rest 2 Minutes
WOD:
Fitness
Performance
7 Rounds
:60 On/:60 Off
6 Russian Swings
8 Alternating Step Ups
Max Single Unders

Rest 3 Minutes and repeat 7 Rounds
7 Rounds
:60 On/:60 Off
3 Hang Power Snatch 75/55
6 Box Jumps Step Down
Max Double Unders

Rest 3 Minutes and repeat 7 Rounds

Thought for the Day:

“Not the maker of plans and promises, but rather the one who offers faithful service in small matters. This is the person who is most likely to achieve what is good and lasting.”
- Johann Wolfgang von Goethe

GIFT CERTIFICATES

Holiday Gift Package

Private Baseline Fitness Assessment

2 Week Group On-Ramp

2 Months Membership for 2 classes per week plus open gym and Saturdays

Full Potential T-shrit

Workout Journal

$300

Give your friends and family the gift of health

Email or see us at the gym

dan@crossfitfullpotential.com

melissa@crossfitfullpotential.com

 

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WOD for Thursday December 19th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
6-8 Split Squats @2011
4 Sets
4-6 Overhead Squats @ 2211
WOD:
Fitness
Performance
5 Rounds - Not For Time
4 Get Up Sit Ups each arm
6 Inchworm Push Ups
8 OH Lunges (4 each side)

Tabata Sit Up
5 Rounds Not For Time
2 TGU each arm
6 T2B
8 Jumping Lunges

Tabata Sit Up

 

Thought for the Day:

“Seek not to follow in the footsteps of men of old; seek what they sought.” – Matsuo Basho

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WOD for Wednesday December 17th:

Congrats to Sean Fallon for being named to the 2014 Catholic Conference All-Conference Team!

 When you see Sean make sure to congratulate him and wish him a Happy Birthday!

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Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thought for the Day:

“Keep your face to the sunshine and you cannot see the shadows.”
- Helen Keller

 

 The Vadala girls and Annie Jacobsen are selling Girl Scout cookies for their Daisy Troop.  Stay tuned for a date when the girls will be selling cookies here at the gym.  In the meantime, if you’d like to order GLUTEN FREE cookies, they’re available for order through this Thursday.  Shoot an email to dan@crossfitfullpotential.com if you’d like to place an order.  The limited edition “Trios”, they are made with real chocolate chips, real peanut butter and certified gluten free whole grain oats, with absolutely no artificial colors or flavors, high-fructose corn syrup, palm or hydrogenated oils. $5/box.  (orders will be delivered in early Feb)

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WOD for Tuesday December 16th:

Tuesday December 16th

Chris Dukarski PT from OrthoWell

9:30 and 4:30 classes

For the last 6 years Danny has been referring clients to Chris at his office in Beverly.

We’re excited to announce Chris opened an office in Newburyport on December 1st!

 

WORKOUT OF THE DAY
WOD:
Fitness
Performance
3 Rounds
:90 Row or Bike/:90 Rest
:90 AMRAP/:90 Rest
AMRAP
3 Med Ball Cleans
6 Stepping Burpees
9 Tuck Crunches
Rest 5 Minutes and Repeat the 3 Rounds
3 Rounds
:90 Row or Bike/:90 Rest
:90 AMRAP/:90 Rest
AMRAP
3 Power Cleans
6 Burpee Over Bar
9 Tuck Crunches
Rest 5 Minutes and Repeat the 3 Rounds

 

Thought for the Day:

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle

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Monday December 15th:

Congrats Lea!

IMG_0014

WORKOUT OF THE DAY
STRENGTH:
4 sets
4-6 Single Arm Db Rows @ 3112
1 Length Walking Lunges
2 minutes rest
4 sets
4-6 Single Arm Db Rows @ 3112
6-8 Hamstring Drops
2 minutes rest
WOD:
Fitness
Performance
4 Rounds
100 Single Unders
15 KB Swings
10 Pull Ups/Ring Rows
3 Rounds
40 Double Unders
20 KB Swings
40 Double Unders
20 Pull Ups

 

Thought for the Day:

“I heard a quote that says, ‘Success isn’t owned. It’s leased. And rent is due every day.’ Every single day, someone’s coming for your job. Someone’s coming for your greatness. If you’re the greatest, someone wants to be the greatest, and so if you’re not constantly improving your game, somebody else is. And somebody wants to take your spot. So the way I attack it, every single day is like a game. Every single practice rep I treat like a game rep. I get pissed if I get blocked … Some people chase money. Some people chase fame. Some chase greatness. And that’s what I’m trying to do.”

-J.J. Watt

 

Tuesday December 16th

Chris Dukarski PT from OrthoWell

9:30 and 4:30 classes

For the last 6 years Danny has been referring clients to Chris at his office in Beverly.

We’re excited to announce Chris opened an office in Newburyport on December 1st!

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FP News!

GIFT CERTIFICATES

Holiday Gift Package

Private Baseline Fitness Assessment

2 Week Group On-Ramp

2 Months Membership for 2 classes per week plus open gym and Saturdays

Full Potential T-shrit

Workout Journal

$300

Give your friends and family the gift of health

Email or see us at the gym

dan@crossfitfullpotential.com

melissa@crossfitfullpotential.com

Last On-Ramp of 2014

Starts Monday December 15th!

Schedule:

Monday 12/15, Wednesday 12/17, Thursday 12/18

Monday 12/22 & Tuesday 12/23

6:30pm

Wednesday 12/24 7:30am

Membership prices for NEW members will increase on January 1st

Get your friends and family in the next on-ramp and get memberships started by Dec 31st to lock in current rates!

CrossFit Total

If you didn’t do the CrossFit Total this past week please talk with a coach to arrange for a make up time.  We need numbers for all members for our strength programming starting in January.

Please make up the lifts by December 23rd.

Stay Tuned For More Information

on our upcoming

PALEO CHALLENGE

 

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WOD for Friday December 12th:

WORKOUT OF THE DAY

STRENGTH

20 Minutes to a 1RM Close Grip Bench Press

CONDITIONING

FRAN

21-15-9

Thrusters 95/65

Pull Ups

Thought for the Day:

“To sit back hoping that someday, some way, someone will make things right is to go on feeding the crocodile, hoping he will eat you last – but eat you he will.” – Ronald Reagan

 

SPECIAL VISITOR

Tuesday December 16th

Chris Dukarski PT from OrthoWell

9:30 and 4:30 classes

For the last 6 years Danny has been referring clients to Chris at his office in Beverly.

We’re excited to announce Chris opened an office in Newburyport on December 1st!

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WOD for Thursday December 11th:

WOD:
2 Sets

6 Rounds
:90 on /:90 off

7 Box Jumps
7 Tuck Crunch
Max Calorie Row or Air Bike for remaining time

Start back at top each round

Rest 3 Minutes between sets

 

Thought for the Day:

Act with kindness, but do not expect gratitude.   ~         Confucius

 

Scan 22

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Workout for Wednesday December 10th:

TOTAL DAY

CROSSFIT TOTAL

15 Minutes to a 1RM Back Squat

15 Minutes to a 1RM Press

15 Minutes to a 1RM Deadlift

Report your weights to the coaches

 

Thought for the Day:

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Henry Rollins

 

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WOD for Tuesday December 9th:

SPACES ARE GOING QUICKLY

IF YOU PLAN ON PARTICIPATING AND HAVEN’T SIGNED UP

CLICK HERE

Scan 22

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
8 Russian Step Ups @30X1 each leg
4 sets
8 Russian Step Ups @20X1 each leg
WOD:
Fitness
Performance
A. 10 Minutes Gymnastic Skill Work

B. 6 Rounds
6 Squats
8 Russian Swings
12 Hollow Rocks
A. 10 Minutes Gymnastic Skill Work

B. 6 Rounds
4 Alternating Pistols
8 Alternating KB Snatch
12 Hollow Rocks

 

Thought for the Day:

“What I do today is important because I am exchanging a day of my life for it.”
- Hugh Mulligan

 

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