WOD for Wednesday October 4th:

WORKOUT OF THE DAY

FITNESS

A) Behind the Neck Press: 5-7 @ 21X1; Rest 2min
B) 4 RFT:
20 Russian Swing
40 Air Squat
20 Cal Airbike or Ski Erg

PERFORMANCE

A) Overhead Squat: 5-7 @ 31X1 Ascending; Rest 2min
B) 4 RFT:
20 American KBS 53/35
40 Air Squat
60 DU

THOUGHT FOR THE DAY

Our greatest glory is not in never falling but in rising every time we fall ~ Confucius

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WOD for Tuesday October 3rd:

WORKOUT OF THE DAY

FITNESS

A) Hang Power Clean: 3 Reps E2M for 15min.
B) 4 Rounds:
10 Pullup
10 DB Front Rack StepUps Rt
10 DB Front Rack StepUps
200m Run
-Rest 1min-

PERFORMANCE

A) Hang Clean: 3 Reps E2M for 15min.
B) 4 Rounds:
5 Bar MU or 10 C2B Pullup
15 DB Thrusters 35/25
300m Run
-Rest 1min-

THOUGHT FOR THE DAY

We are what we repeatedly do. ~ Aristotle

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WOD for Monday October 2nd:

WORKOUT OF THE DAY

FITNESS

A) Zercher Squat: 5×3 Ascending; Rest 2min
B) 21min EMOM:
min 1: 15 Goblet Squat
min2: 10-15 Hanging Knee Raise
min3: 15/12 Cal Row

PERFORMANCE

A) Zercher Squat: 5×3 Ascending; Rest 2min
B) 21min EMOM:
min 1: 8 SA DB OH Walking Lunge each arm 60/40
min2: 10-15 T2B
min3: 15/12 Cal AB

THOUGHT FOR THE DAY

Problems are to the mind what exercise is to the muscles, they toughen and make strong. ~ Norman Vincent Peale

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WOD for Friday September 29th:

Join us this SATURDAY at 10:30am for a special Snatch Clinic with Coach Addie!!

Click HERE to Register now!!  Space is limited.

WORKOUT OF THE DAY

FITNESS

A1) Batwing Row: 6-8 @2112 x 3; Rest :60
A2) Glute Ham Raise: 6-8 @20X1 x 3; Rest 2min
B) For Time:
30 Cal Airbike
10 Inchworm
10 Candlestick
20 Cal Airbike
10 Inchworm
10 Candlestick
10 Cal Airbike
10 Inchworm
10 Candlestick

PERFORMANCE

A1) Batwing Row: 6-8 @2112 x 3; Rest :60
A2) Glute Ham Raise: 6-8 @20X1 x 3; Rest 2min
B) For Time:
30 Alternating DB Power Snatch
60 Double Unders
20 Alt. DB PS
40 DU
10 Alt. DB PS
20 DU

THOUGHT FOR THE DAY

Never deprive someone of hope — it may be all they have. ~ Anonymous

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WOD for Thursday September 28th:

Join us this SATURDAY at 10:30am for a special Snatch Clinic with Coach Addie!!

Click HERE to Register now!!  Space is limited.

WORKOUT OF THE DAY

FITNESS

A) Conventional Deadlift: 5×3 Deadlift; straight set. Increase weights from week 6.
B) 21-15-9-15-21
DB Front Squat
NP Burpee
Situp
C) Cashout: Side Plank: Accum :90 per side

PERFORMANCE

A) Conventional Deadlift: 5×3 Deadlift; straight set. Increase weights from week 6.
B) 21-15-9:
Thruster 95/65
Bar Facing Burpee Over Bar
-Rest Until 12min Mark-
30/20 Cal AirBike
C) Cashout: Side Plank: Accum :90 per side

THOUGHT FOR THE DAY

Luck is a dividend of sweat. The more you sweat, the luckier you get. ~ Ray Kroc

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Coach ADDIE!

We are overjoyed to welcome a new addition to the Full Potential coaching staff:

ADDISON DESROSIERS

Coach Addie will be at CFFP this Saturday at 9am for a meet & greet with members, and will be there to assist with the 9am Competitors Course.

Join us at 10:30am for a special Snatch Clinic with Coach Addie!!

Click HERE to Register now!!  Space is limited.

Addison DesRosiers is a graduate of American University with a Bachelors of Science in Health Promotion Management.  She competed at the International level of Irish Step Dancing placing as high as 4th in North America and 18th at the world level.  After retiring from dance she took up CrossFit at Full Potential and continued throughout college at CrossFit Glover Park Washington, DC.  She discovered her love for the competition side of the sport and has been a CrossFit competitor since 2015.

Addie was the 65th fittest woman in the Northeast Region out of 15,000 competitors in the 2017 CrossFit Games Opens.  She has competed at the Wodapalooza Finals in Miami, FL in 2017 and has twice qualified on a team for The Granite Games.

Addison has been a CrossFit Trainer for two and a half years in Portsmouth, NH. She brings to Full Potential her experience and dedication to the craft along with her high energy coaching style and a guaranteed killer playlist!  Addison’s certifications include the following:

 

  • CF-L2 Fitness Trainer – July 10, 2016- Reebok Crossfit One, Canton MA
  • CF- L1 Fitness Trainer- April 19, 2015- Crossfit Petworth, Washington DC
  • Crossfit Power Lifting Trainer- April 3, 2016- Crossfit Center Mass, Worcester MA
  • Crossfit Gymnastics Trainer- May 1, 2016- Champlain Valley Crossfit, Williston VT
  • CPR/ First Aid/AED Certified – April 2015- Washington DC

 

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WOD for Wednesday September 27th:

WORKOUT OF THE DAY

FITNESS

A1) Seated Dumbell Press: 6-8 @20X1 x 4; Rest :45
A2) Medicine Ball Deadbug: 12 Alternating @ 2211; Rest 2min
15 Burpees
15 DB Push Press
Max Single Unders
-Rest 1min-
3min AMRAP:
15 Burpees
15 DB Push Press
Max Single Unders
-Rest 1min-
4min AMRAP:
15 Burpees
15 DB Push Press
Max Single Unders

PERFORMANCE

A1) Seated Dumbell Press: 6-8 @20X1 x 4; Rest :45
A2) Medicine Ball Deadbug: 12 Alternating @ 2211; Rest 2min
B) 2min AMRAP:
50 DU
20 S2OH 95/65
Max Burpee Over Bar
-Rest 1min-
3min AMRAP:
50 DU
20 S2OH 95/65
Max Burpee Over Bar
-Rest 1min-
4min AMRAP:
50 DU
20 S2OH 95/65
Max Burpee Over Bar

THOUGHT FOR THE DAY

Goals are my north star. My compass. The map that guides me along the road I wish to travel. Goals are motivations with wind in their sails – they carry me forward despite the storms. ~ Richelle E. Goodrich

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WOD for Tuesday September 26th

WORKOUT OF THE DAY

FITNESS

A) Assisted Strict Pronated Pull-Up: 5@21X1 x 5 Sets; strict tempo; rest :2min btwn
B) 4 RFT:
15 KBS
10/8 Cal AirBike
15 Goblet Squat
10/8 Cal AirBike

PERFORMANCE

A) Weighted Strict Pronated Pull-Up: 3@21X1 x 5 Sets; strict tempo; rest :2min btwn
B) 5 RFT: 6 G2OH 135/95
12 Pullups
18 Cal Row

THOUGHT FOR THE DAY

It is better to be hated for who you are, than to be loved for someone you are not. ~ Andre Gide

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WOD for Monday September 25th:

WORKOUT OF THE DAY

FITNESS

A) Back Squat: 5×3; 2min btwn
B) 4 Rounds for Time:
300m Run
12 Hand Release Pushups
200m Run
12 Pullup

PERFORMANCE

A) Back Squat: 5×3; 2min btwn
B) 4 Rounds for Time:
Row 300m @ 2k best pace
12 Strict HSPU
20/15 AB Cals
12 C2B Pullup

THOUGHT FOR THE DAY

Success usually comes to those who are too busy to be looking for it. ~ Henry David Thoreau

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WOD for Friday September 22nd:

WORKOUT OF THE DAY

A) Supinated Pendlay Row: 8-10 @ 20X1 x 3; Rest 2min
B) Single Leg Hip Thrust: 8-10 per leg @ 20X1 x 3; Rest 2min
C) For Time:
20 G2OH 135/95
800m Run
15 G2OH
400m Run
10 G2OH
200m Run

THOUGHT FOR THE DAY

For tomorrow belongs to the people who prepare for it today ~ African Proverb

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