WOD for Friday July 31st:

REMINDER

SATURDAY AUGUST 1ST

Open Gym 6:30-7:30

8am Class at the WATERFRONT

Bring a friend and join us for a fresh air workout!

MUSCLE UP SEMINAR
July 26th
10am-noon

This seminar will teach the finer points of the muscle-up and will provide the attendees with a number of drills and techniques to master the muscle-up.  Those who already have muscle-ups will improve efficiency through the movement, with a goal of more consecutive reps to improve workouts that include this high skill/technique movement.

Attendees who do not have muscle-ups can hope to get that coveted FIRST muscle-up!!

Requirements: 5 Strict pullups (consecutive) + 5 Strict Dips (consecutive)
No Kipping, No exceptions

Coached by:
Geoff Turke (Head Coach CFFP)

Jack Barry (Red Line sponsored athlete, 37th place in the 2015 GrossFit Games Open, Northeast)

Click Here to Register

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
20 Alternating DB Curls
10 Pike Push Ups
4 Sets
8-10 Straight Bar Curls
:30 Nose to Wall HS Hold
WOD:
Fitness
Performance
2 Rounds
2:00 On / 2:00 Off
Russian Swings
Row or Air Bike
Push Ups
Sit ups
2 Rounds
2:00 On / 2:00 Off
Rope Climbs
Air Bike
Push Ups
Sit ups

 

Thought for the Day:

“Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to risk life, to be needed.”
– Storm Jameson

 

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WOD for Thursday July 30th:

YANKEE HOMECOMING BED RACE

Thursday July 30th

Sign up on Whiteboard and meet at Federal St.

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
6-8 RDL @3011
WOD:
Fitness
Performance
FRAN
21-15-9
Thrusters 95/65
Pull Ups

 

Thought for the Day:

Behavior is a mirror in which every one displays his own image ~ Johann Wolfgang von Goethe

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WOD for Wednesday July 29th:

WORKOUT OF THE DAY
STRENGTH:
7 Sets
2 Power Snatch
:30 Plank Hold
Build to a 1RM Snatch
WOD:
Fitness
Performance
5 Rounds
200m Run
10 DB Snatch right
10 DB Snatch left
Rest 1 Minute
5 Rounds
200m Run
10 KB Snatch right
10 KB Snatch left
Rest 1 Minute

 

Thought for the Day:

“We are what we believe we are.” – C. S. Lewis

YANKEE HOMECOMING BED RACE

Thursday July 30th

Sign up on Whiteboard and meet at Federal St.

Yankee Homecoming Community Waterfront Workout

No Saturday Classes at CFFP On August 1st

Grab your family, friends, neighbors and kids (12+)

Join us at the Newburyport WaterFront at 8am

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WOD for Tuesday July 28th:

YANKEE HOMECOMING BED RACE

Thursday July 30th

Sign up on Whiteboard and meet at Federal St.

Yankee Homecoming Community Waterfront Workout

No Saturday Classes at CFFP On August 1st

Grab your family, friends, neighbors and kids (12+)

Join us at the Newburyport WaterFront at 8am

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
16 Alternating Pistols w/assistance
8 Batwings
Rest 2 minutes
4 Sets
16 Alternating Pistols
8 Ring Row @30X1
Rest 2 minutes
WOD:
Fitness
Performance
10 Minute AMRAP
20 Jumping Jacks
10 Burpees
10 Sit Ups
20 Mtn Climbers
Rest 3 Minutes
10 Minute AMRAP
150m Row
10 WallBall
1 length lunges
10 Minute AMRAP
150m Row
10 Wall Ball
10 Split Lunges
Rest 3 Minutes
10 Minute AMRAP
25 Jumping Jacks
10 Burpees
10 Lateral Jumps
25 Hollow Rocks

 

Thought for the Day:

“What you do today can improve all your tomorrows.” –Ralph Marston

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WOD for Monday July 27th:

Yankee Homecoming Community Waterfront Workout

No Saturday Classes at CFFP On August 1st

Grab your family, friends, neighbors and kids (12+)

Join us at the Newburyport WaterFront at 8am

 

WORKOUT OF THE DAY
STRENGTH:
A. Press 5-3-2-1-1 (1RM)

B. Accumulate 1 Minute Chin over Bar
A. Press 3-2-1-1-1 (1RM)

B. Accumulate 1 Minute Chin over Bar
WOD:
Fitness
Performance
16 Minute EMOM
Odds: 15 Russian Swings
Evens: 10-12 Push Ups

Rest 2 Minutes

2 Minute Max Calorie Row
2 Minute Max Calorie Row

Rest 2 Minutes

16 Minute EMOM
Odds: 20 Russian Swings
Evens: 15 Push Ups

 

Thought for the Day:

To get through the hardest journey we need take only one step at a time, but we must keep on stepping ~ Chinese Proverb

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WOD for Friday July 24th:

WORKOUT OF THE DAY
STRENGTH:
20 Minutes of Ground to Shoulder to Overhead work
20 Minutes to a 1RM Clean and Jerk
WOD:
Fitness
Performance
Running Cindy
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
200m Run
Cindy
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

 

Thought for the Day:

“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell

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July Members of the Month: Brian and Maggie

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Brian H & Maggie L

Day Job:

Maggie: Orthopedic surgeon at Lahey clinic

Brian: Technical director at a security software company

Hobbies & Other Activities:

Maggie: crossfit, spending time with kids; skiing in winter and swimming, tubing, boating in the summer, taking care of their two pugs, two guinea pigs and beta fish

Brian: CrossFit,  Fishing for striped bass and tuna,  any water activity that allows me to fish and spend time with family, snowboarding, building things- carpentry and gardening.  Recreational volleyball league

Proudest Life Achievement:  Their Daughters

Previous Fitness:

Maggie: volleyball throughout school including college. Swimming and soccer through high school

Brian: Basketball and volleyball through grammar, HS and college, lifted weights a bunch in college.

Why CFFP?:

Maggie: the community. I would be a very happy couch potato without CFFP but the classes, coaches, community and environment keep me coming in the door and challenging me to get off the couch at home. I hate falling behind! Even when it means completing 5-3-1 lifts in the 20 degree garage at home

Brian: Really just a good warm vibe. Switched-on people, great community. …and Turke’s eclectic musical stylings

First Memorable WOD:

Maggie: nearly completing DT Rx’d this past spring. Missing the time cap by three reps will keep me pushing myself for the next year. Really, I love the community large scale workouts like Murph, Glen. These all community events is what defines CFFP for me!

Brian: DT, Rx’d

Favorite CrossFit Movement:

Maggie: that’s tough. I have been focused on cleans and snatch lately.

Brian: Hang Squat Clean

What Motivates Them:

Maggie: the large scale community workouts like murph and the spring workout series

Brian: Challenges that look impossible

Biggest Goal: 

Maggie: pull-ups and overcoming my handstand fear

Brian: Muscle Up

Biggest Challenge:

Maggie: getting faster running and improving my upper extremity strength. Getting to class every week is also a challenge.

Brian: Muscle Ups

Biggest Improvement:

Maggie: ask Geoff, but I think deadlift form

Brian: Squatting

Advice for New Members:  

Maggie: believe in yourself and focus on form. Don’t worry about weight or what those around you are doing. Enjoy your workout and accept the challenge!

Brian: Take your time, and set expectations that are consistent with the time you have to put in. … and don’t do rope climbs with bare legs.

Who is Your Superhero?:

Maggie: KO. She demonstrates what is possible with hardwork and dedication.  The coaches, for putting up with us.

Brian: Maggie, and whomever thought up the Minions

FUN FACT:

Maggie: Holly, my 14 year old pug runs our house and my life.

Brian: I’m a fish biologist by training

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WOD for Thursday July 23rd:

Yankee Homecoming Community Waterfront Workout

No Saturday Classes at CFFP On August 1st

Grab your family, friends, neighbors and kids (12+)

Join us at the Newburyport WaterFront at 8am

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3 Deadlift
8-10 Ring Row
5 Sets
3 Deadlift - build to a 3RM
3 Weighted Dips
WOD:
Fitness
Performance
1 Minute Work / :30 Rest
Sledge Hits
Wall Balls
Burpees
Box Jump Overs
Air Bike
Rest 5 Minutes
Repeat

 

Thought for the Day:

“Life becomes easier when you learn to accept an apology you never got.” – Robert Brault

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WOD for Wednesday July 22nd:

YANKEE HOMECOMING BED RACE

Thursday July 30th

Sign up on Whiteboard and meet at Federal St.

Yankee Homecoming Morning Exercise Class

No Saturday Classes at CFFP On August 1st

Join us at the Newburyport WaterFront at 8am

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3+3 Kip Swing + Kip Swing Extension (or 8 banded pull ups)
15 Weighted Hip Extensions between sets
Weighted Pull Up 5-4-3-2-1
15 Weighted Hip Extensions between sets
WOD:
Fitness
Performance
10 Minute AMRAP
10 Candlestick Sit Ups
10 KB Cleans Right
10 KB Cleans Left
200m Run

Rest 2 Minutes

10 Minute AMRAP
Max Calorie Row
10 Minute AMRAP
Max Calorie Row

Rest 2 Minutes

10 Minute AMRAP
10 Candlestick Pistols alternating
10 KB Clean Right
10 KB Clean Left
200m Run

 

Thought for the Day:

An intense anticipation itself transforms possibility into reality; our desires being often but precursors of the things which we are capable of performing. ~ Samuel Smiles

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WOD for Tuesday July 21st:

WORKOUT OF THE DAY
STRENGTH:
16 Minute EMOM
3 Back Squat
6 Dips
15 Minutes to a 1RM Power Snatch
WOD:
Fitness
Performance
Dirty Thirty
30 Box jump, 24/20
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knees to elbows or V Ups
30 Push press
30 Good Morning
30 Wall ball shots
30 Burpees
30 Single Unders
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Thought for the Day:

“If you’re never scared or embarrassed or hurt, it means you never take any chances.”
– Julia Sorel

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