Tuesday, June 7, 2015

6th July 2015 by Mike

A huge congratulations and thank you to all that supported Donna throughout her day of WOD’s!! A special shoutout goes to Hilary Drucker who came to support Donna for all three WODs at 8am, 12 noon and 4pm.  Thank you Hilary!

Way to go Tito!!!!!! What a concert and incredible finale! Congratulations!!

W.O.D.

21 – 18 – 15 – 12 – 9 – 6 – 3

Recline Pulls

Ab Mat Sit ups

7 minute amrap

 10 Bicycle Crunch

10 Arm Haulers

10 V-ups

10 Superman – opposite arm and leg raise

Monday, July 6, 2015

5th July 2015 by Mike

CFGB at Tanglewood tonight!!! Meet on the lawn at 6pm – center of lawn, look for orange balloons! Concert starts at 7pm.

Today is a big training for Coach Donna!!!! In less than 2 weeks she will be competing at The CrossFit Games in CA.  We are so incredibly proud of her and all her hard work! We need your help today! She will be doing three different WOD’s in the course of the day. She will be at the 8am, 12 noon and she will also be doing one at 4pm.  You are welcome and we would like many people to do the WOD’s with her.  If you are up to doing more than one, please join us.  The back squat portion, you will only do once during the day.  (You could always come and cheer if you are only up for one WOD) Lets give as much support to Donna as she gives to us daily!!!

The following WOD’s of the day!

6, 7, 8 & 9am WOD
Back Squats
40% x 5
50% x 5
60% x 5
75% x 5
85% x 3
95% x 1 or MORE!
WOD
OTM 3  Burpees (at the start of each minute)
100 Wall Balls 20/14
150 Double Unders

12 noon

Back Squats
40% x 5
50% x 5
60% x 5
75% x 5
85% x 3
95% x 1 or MORE!
WOD
2 rounds for time
1k Row
50 Thrusters
20 CTB Pull Ups

4, 5 & 6 pm

Back Squats
40% x 5
50% x 5
60% x 5
75% x 5
85% x 3
95% x 1 or MORE!
WOD
“Nancy”
Run 400 meters
Overhead Squats 95/65

Sunday, July 5, 2015

4th July 2015 by Mike

Monday, July 6th – CFGB at Tanglewood! Join us on the lawn for this spectacular show! Concert begins at 7pm, we plan on meeting on the lawn at 6pm. Come see Coach Tito a.k.a. Michael Martin.

W.O.D.

Teams of Two

50 SDHP 75/45

50 Pull Ups

50 OH Squats

50 Wall Balls

50 Snatch 75/45

50 Burpees

Saturday, July 4, 2015

3rd July 2015 by Mike

image

9am Class Only

W.O.D.

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

Friday, July 3, 2015

2nd July 2015 by Mike

We will be open for regular hours on Friday, July 3rd, open for one class on Saturday, July 4th at 9am and open on Sunday, July 5th at 9am.

W.O.D.
Power Clean 90% of one rep max plus 10/15#
40% x 5
50% x 5
60% x 5
65% x 5
75% x 5
85% x 5 or more

followed by:

7 minute amrap

7 Power Cleans 135/95

7 Box Jumps 24/20