January 2016

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WOD – February 1, 2016

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Price is $30 and includes a t-shirt!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review power cleans

then,

Pull-up/muscle-up work – athletes choose movement based on ability

  • 3 x 7 banded strict pull-ups

  • 3 x 7 strict pull-ups

  • 3 x 7 c2b pull-ups

  • 3 x 3 kipping muscle ups (bar or ring)

  • 3 x 2 strict muscle ups (bar or ring)

 

Strength:

Perform 1-2 sets of 1-2 C&J working up to starting weight

then,

1 PC + 1 jerk + 3 back squats EMOM x 7 minutes @ 50-70% C&J 1RM

  • If unable to lower the weight safely to back rack, may sub front squats

 

 

Training:

“Clover”

4 rounds for time of:

21 wall balls

15 power cleans

9 C2B pull-ups

(last completed 3/17/14)

 

Post time to comments!!

 

L3 = wall ball 20/14 and power clean 115/85

L2 = wall ball 20/14 and power clean 95/65

L1 = wall ball < 20/14 and power clean 75/45

 

 

Accessory Work:

150 double unders

WOD – January 29, 2016

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Price is $30 and includes a t-shirt!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review snatch

then,

3 sets with an empty barbell of:

  • 5 muscle snatch

  • 5 OHS

  • 5 snatch balance

  • 5 power snatch

  • 5 full snatch

 

Training:

**Benchmark/Open prep Friday**

  • please work in pairs and provide judging and peer feedback

“CF Games Open Workout 12.2″

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

 

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

 

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Post reps completed to comments!!

 

Strength:

Floor press – 5, 5, 5, 5, 5

  • Start at 50% 1RM and increase as tolerated

  • Go for a heavy set of 5!

  • Rest 1 min between sets

 

 

Accessory Work:

150 double unders

WOD – January 28, 2016

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review hang power cleans

 

Part 2:

HSPU progression

then,

3 sets with an empty barbell of:

  • 3 hang power cleans

  • 2 HSPU

 

 

Training:

Part 1:

“Roll Out”

AMRAP 13 min of:

2 hang power cleans (115/85)

2 HSPU

2 ring dips

4 hang power cleans

4 HSPU

4 ring dips

6, 6, 6

8, 8, 8

10, 10, 10

12, 12, 12

If you finish the round of 12, go back to the beginning and start again!

 

Rest 5 min

 

Part 2:

“Bye Polar”

Run 400m

60 sec plank hold

60 sec right side plank hold

60 sec left side plank hold

run 400m

 

Post “Roll Out” rounds and “Bye Polar” time to comments!

 

Scaling Options:

hang power cleans

  • scale weight as needed for perfect form

HSPU

  • sub HSPU from downward dog position
  • scale box assisted HSPU
  • sub standard push-ups

ring dips

  • sub box dips
  • sub banded ring dips

run

  • sub 500m row

 

 

Accessory Work:

tabata row

WOD – January 27, 2016

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review front rack position & front squats

 

 

Strength:

Front squat – 6 x 10 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 10 front squats building to a 10RM

    • Start at 40-50% effort (warm-up set) and increase each set to heavy.

  • Set 4: 10 front squats at 10RM

    • Your 10RM should be a weight where you absolutely can’t squeeze another rep!

  • Set 5: 10 front squats at 90% 10RM

  • Set 6: 10 front squats at 80% 10RM

 

 

Training:

“Hollow Man”

AMRAP 5 min of:

10 Russian KBS (2/1.5)

10 hollow rocks

 

Post rounds completed to comments!

 

Scaling Options:

Russian KBS

  • scale to a “heavy” weight that allows all reps unbroken

Hollow rocks

  • sub 20 sec hollow body hold

 

 

Accessory Work:

tabata row

WOD – January 26, 2016

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review kipping T2B progression

then,

5-3-2 of:

  • burpees

  • box jump overs

  • T2B

 

Strength:

5 x 2-4 weighted pull-ups (choose weight that allows at least 2, but no more than 4 pull-ups)

  • scale 2-4 strict pull-ups if unable to perform weighted pull-ups

  • scale 5 banded pull-ups

  • rest 1 min between sets

 

Training:

“Catapult”

2 rounds for time of:

50 burpees

40 double unders

30 box jumps (24/20)

20 T2B

 

Post time to comments!

 

Scaling Options:

General

  • scale total by 25-50%

Double unders

  • sub 2:1 single unders
  • sub max double unders in 1.5 min

Box jumps

  • scale height
  • sub step-ups

T2B

  • sub dragon flags
  • sub K2E or knees to 90 degrees

 

 

Accessory Work:

3 x 10 pistols (alternating leg)

  • rest 1 min between sets

WOD – January 25, 2016

 The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami


 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review cleans; review jerks

then,

3 sets with an empty barbell of:

  •   5 muscle cleans

  •   5 hang power cleans

  •   5 power cleans

  •   5 front squats

  •   5 jerks

 

Part 2:

2-3 cleans building to “strength” starting weight

 

Strength:

Cleans:

3 reps EMOM x 3 sets @ 50% 1RM

rest 1 min and increase weight,

2 reps EMOM x 3 sets @ 60% 1RM

rest 1 min and increase weight

1 rep EMOM x 3 sets @ 70% 1RM

rest 1 min and increase weight

1 rep EMOM x 3 sets @ 70-80% 1RM

 

 

Training:

“Kill Cliff ECC 2016 individual final WOD”

For time:

9 bar muscle-ups

  3 power cleans (205/145)

  3 front squats (205/145)

  3 jerks (205/145)

6 bar muscle-ups

  3 power cleans

  3 front squats

  3 jerks

3 bar muscle-ups

  3 power cleans

  3 front squats

  3 jerks

 

Post time to comments!

 

Scaling Options:

Bar muscle-ups:

  • sub ring muscle-ups
  • sub C2B pull-ups
  • sub standard kipping pull-ups

Barbell movements:

  • scale weight to a heavy weight that allows you to complete the complex unbroken

 

 

Accessory Work:

2 min max burpees

WOD – January 22, 2016

***We will be closed this weekend 1/23-1/24, so please plan accordingly!  All coaches (and many members) will be heading to Boston to attend the ECC.  Sorry for any inconvenience.

 

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review OHS and C2B

 

Part 2:

2-3 sets of 3 OHS (building up to the WOD weight)

then,

2-3 sets of 3 C2B

 

 

Training:

“CrossFit Open WOD 15.2″

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

 

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

 

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 lb / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 lb / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 lb / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups*

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups*

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups


Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

******Last done March 6, 2015

 

Rest 5 mins

then,

100 DUs

 

Post total reps for WOD to comments!

 

WOD – January 21, 2016

****9am class is CANCELLED TOMORROW, 1/21.  Sorry for the inconvenience.  All other classes are as scheduled!

***We will be closed this weeknd 1/23-1/24, so please plan accordingly!  All coaches (and many members) will be heading to Boston to attend the ECC.  Sorry for any inconvenience.

 

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!!

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

  • Mary, Jen and Tami

**Accessory work will focus on movements in the comp, so please check daily!

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review KB swings and goblet squats

 

Part 2:

KB swings (1.5/1) 30 seconds on/30 seconds off x 6 mins

 

Rest 3 mins,

 

Goblet squats  (1.5/1) 30 seconds on/30 seconds off x 6 mins.

 

Training:

“Dynamic Duo”

AMRAP 4 min of burpee box jumps (24/20)

Rest 4 mins,

Run 1 mile

 

 

Post burpee box jump reps and mile time to comments!

 

 

Scaling Options:

Burpee box jumps

  • sub burpee box step-ups
  • scale box height

Run

  • Scale distance or sub 2000m row

 

 

Accessory Work:

4 x 7 Single leg RDL (each leg)

4 x 7 skater squats (each leg)

 

 

WOD – January 20, 2015

***We will be closed this weeknd 1/23-1/24, so please plan accordingly!  All coaches (and many members) will be heading to Boston to attend the ECC.  Sorry for any inconvenience.

 

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!! 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review movements in prep and WOD

 

Part 2:

4 x rope climbs

  • May sub legless rope climbs if more advanced

 

Part 3:

3 x 10-15 T2B

  • Advanced – perform unbroken sets and rest minimal amount between sets

  • beginner/intermediate – rest ~2 min between complete sets.  May sub K2E or knees to 90 degrees

 

 

Training:

“Butt cramp”

AMRAP 12 min of:

3 full/squat cleans (115/85)

6 T2B

9 medball cleans (20/14)

 

Post rounds completed to comments!

 

 

Scaling Options:

Cleans

  • sub hang cleans
  • sub power clean + front squat
  • scale weight to ~50% 1RM

T2B

  • sub dragon flags
  • sub K2E/Knees to 90
  • sub 12 sit-ups

Medball cleans

  • scale weight

 

 

Accessory Work:

Split press – 4 x 5 @ 40-50% jerk 1RM

WOD – January 19, 2015

The CF Games Open begins 2/25.  Hard to believe that it’s been a year since the last Open.  Registration begins Thursday, 1/14.  We will be doing live streams of the event announcements at the gym and our “Friday Night Lights” events each Friday…where we throwdown as a group and celebrate afterwards.  The Open is a great way to test your gains over the past year.  With a scaled and teen division now available, folks should feel comfortable giving it a go!  We hope that folks will consider participating, but either way, we will come together as a community to cheer one another on!

  • We will be doing a “S2CF Open Intramural Competition!!”  Folks are welcome and encouraged to do both the CF Games Open and the S2CF Open Intramural, but if choosing between one or the other, do ours!  Our event is guaranteed to be FUN!  Details to follow soon!! 

 

 

Our next new member on-ramp begins Monday, February 1, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Average Joe’s: Box vs Box competition is on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Bulletproof shoulder complex

Part 2:

review snatch balance and cleans/clean pulls

then,

2-3 sets of 2-3 snatch balance working up to 50% snatch 1RM

 

 

Strength:

Snatch balance – 3 reps EMOM x 7 sets at 50% snatch 1RM

rest 5 min and transition to cleans

5 x clean complex (1 clean pull + 1 power clean + 1 clean)

  • start at 1 moderately heavy weight and increase each set as technique allows

  • rest 2 min between sets

 

 

Training:

“Get Some”

10 power cleans (135/95) + 10 burpees

9 power cleans + 9 burpees

8 power cleans + 8 burpees

7 power cleans + 7 burpees

etc, until

1 power clean + 1 burpee

 

Post weights used for “strength” and time to comments!

 

 

Accessory Work:

5 min plank