4.25.12
by Craig
Lazy Firas sleeps during Bear Complexes.
CROSSFIT
Overhead squat
1,1,1,1,1,1,1,1
BOOTCAMP
“Annie Cindy Mashup”
50-40-30-20-10
Double Under
Sit-Up
In between every set complete 1 round of Cindy
BARBELL CLUB
OH Walk 400m
Back Squat 10 Rep Max (15 mins)
Then
3 Rounds
Deadlift 1 minute Max Rep (Back Squat Weight)
Ring Dips 1 minute Max Reps
Ring Row 1 minute Max Reps
6:45 BEGINNER WOD
4 Rounds
4min of work 1 min rest per round
5 Pushups
7 Ring Rows
10 Squat Jumps
APRIL CHALLENGE: Consecutive Ring Dips. Jon S. and Coach Arianna are in the lead with 34 and 21 respectively. A coach must witness your ring dips.
REMINDERS:
- Don’t forget to book your hotel for regionals to cheer on Coach Dan! May 25-27 in Canton, MA.
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Like us? Yelp about it.
Results from the Pump & Run!
Watching Firas and Jay beat up the bear before my class started was awesome. Also awesome was seeing Brit kill it in the 6 o’clock.
Agreed, watching you guys do battle with a bar is the coolest!
Don’t forget to sign up for the pre-AMDAP WOD. It is also a great way to prepare for a tough mudder/spartan race etc.
Sign up on Mindbody or bring a minimum donation of $15 per person. You are welcome to bring a friend and they do not have to be a CFH member! All donations help to send Rocky to Camp Kokoro where he will train like a Navy seal and become more badass.
Rain or Shine meet at Weehawken park at 8:30am and Meris will take you through the following WOD. We should be done by 10am.
Wearing a weight vest is encouraged but optional and the wod is meant to be done in pairs
Each piece must be completed as a team, no man is left behind
You will run along the water for about 3 miles to the port imperial waterfall near son cubano (I will have more specific directions but it really is simple)
Once you and your partner have returned you will complete the following, one person works at a time and all movements must be completed in order.
300 Ball slams 25/35
200 Walking lunges
100 Burpees