09.01.12 Saturday

--BETTER--
"Klepeto"
4 Rounds
27 Box Jumps (24/20")
20 Burpees
11 Squat Cleans (145/100)
for time...

*U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

Friday 08.31.12

*NO REGULAR CLASS TODAY HOWEVER THERE WILL BE OPEN GYM FROM 4pm-6pm

Thursday 08.30.12

--BETTER--

"Nancy"
5 Rounds
400m run
15 Overhead Squats (95/65)
for time...

Wednesday 08.29.12

--STRONGER--
1-1-1-1-1
Deadlift

--BETTER--
3 min. Max Rep HSPU
rest 1 min.
2 min. Max Rep Pushups
rest 1 min.
1 min. Max Rep Pullups

*REMEMBER NO CLASS ON FRIDAY

Tuesday 08.28.12

*NO CLASS THIS FRIDAY REGULAR CLASS RESUMES SATURDAY

--STRONGER--
3-3-3-3-3
Back Squat

--BETTER--
3 Rounds
7 Shoulder to Overhead (135/95)
21 Toes to Bar
for time...

Monday 08.27.12

--STRONGER--
15 min. To Practice Squat Cleans
(If you technique is good find 1RM)

--BETTER--
20--->1 Pyramid of...
Wall Balls (20/14)
Fire Balls

Saturday 08.25.12

--BETTER--

"Coaches Delight"

Happy Birthday Tish!

This very special lady will have a WOD programmed next week a day of her choice! Make sure to give her some BDAY love and we will do a WOD in her honor this coming week!
~Coach Cody

08.24.12 Friday

--BETTER--

5 Rounds
3 Wall Walks
7 Squat Clean Thrusters (95/65)
30 Situps
For time...

Thursday 08.23.12

--BETTER--

12 min. (AMRAP)
40 KBS buy-in
15 Front Squats (115/75)
10 Plated H.R. Pushups
5 C2B Pullups

Wednesday 08.22.12

*Couple of things to put out:
1. Go to the CrossFit Gym page and like it ASAP or I'm gonna start assigning burpees! Otherwise you will not be getting updates on Facebook from the other gym page because I'm taking it down and moving to the new one.
(only kidding...kinda)
2. Everyone is getting really strong and its getting me pretty excited for the coming CF competitive season.
3. If you would like to make a run with our affiliate CrossFit Games team let me know ASAP so we can get you ready.


--STRONGER--
5-5-5 Strict Press
4-4-4 Push Press

--BETTER--
21-15-9 reps of...
Power Clean (135/95)
Knees to Elbows
for time...

-picture has no relevance to today but I thought it was awesome!

08.21.12 Tuesday

--STRONGER--
5-5-5-5
Floor Press
-max pushups between every other set

*For the floor presses you will lay down on your back as if you are gonna bench press you are to go for the
Heaviest weight possible. You are to have two partners (3 athletes per group) and the two partners are to act as your Bench Press rack.

--BETTER--
"Randy"
75 Power Snatch (75/55)
(10min. Cap)

08.20.12 Monday

* 7AM CLASS MONDAY MORNING

--STRONGER--
3-3-3-3
Pause Front Squats (3 sec. pause in bottom)
-run 200m between every other set

--BETTER--
3 Rounds
10 Deadlifts (225/155)
10 Box Jumps (30/24")
10 Pullups
1 min. rest between rds.

08.18.12 Saturday (modified schedule)

SATURDAYS WOD WILL BE AT 8AM. COME JOIN IN ON A LITTLE EARLY MORNING FUN!

--THE OUCH--

"coaches choice"
and
"open gym"

Friday 08.17.12 Logan's Birthday WOD

"Logan"
26 Pullups
8 Deadlifts (135/95)
17 Toes to Bar/Rings
8 Squat Cleans (135/95)
6 OTB Burpees
26 Situps
8 Deadlifts
17 Toes to Bar/Rings
8 Squat Clean
6 OTB Burpees
26 H.R. Pushups
8 Deadlifts
17 Toes to Bar/Rings
8 Squat Clean
6 OTB Burpees
for time...

*26 min cap

**SATURDAY CLASS IS @8AM THIS WEEKEND AND STANDBY FOR OPEN GYM TIME TO BE POSTED ON SUNDAY!

Thursday 08.16.12

--THE OUCH--
5 Rounds
7 Power Cleans (155/115)
14 Squats
21 Lateral Hops
for time...


*This weeks Saturday class will be at 8am. Still gonna be throwing down just earlier than usual.

Wednesday 08.15.12

*WE WILL BE HAVING OUR LAST 7am CLASS OF THE WEEK TODAY (WEDNESDAY)

--THE LIFT--
7x2 weighted Pushups

--THE OUCH--
12 min. EMOTM
4 Walking Lunges (135/95)
6 H.R. Pushups

Tuesday 08.14.12 (FRONT SQUAT TESTING)

*WE WILL BE HAVING A 7AM CLASS TUESDAY AND WEDNESDAY!! COME JOIN IN!!!
**GO TO THE NEW FACEBOOK PAGE AND LIKE IT ASAP!!!

--THE LIFT--
**Test out on Front Squat**

--THE OUCH--
8 min. AMRAP
7 Hang Squat Clean&Jerk (115/75)
14 Weighted Situps (choose your #)

Monday 08.13.12

"Danny"

20 min AMRAP:
30 Box Jumps (24/20")
20 Push Press (115/75)
30 Pullups

***Reminder: 7 am classes will be held Monday and Tuesday morning this week!!!**

Saturday 08.11.12 (Mount Trashmore WOD)

TODAY'S WOD WILL BE HELD AT MOUNT TRASHMORE @11AM. PLEASE MEET AT THE FRONT PARKING LOT CLOSEST TO THE HIGHWAY. CALL COACH CODY FOR DIRECTIONS AND ANY QUESTIONS YOU HAVE. ALL ARE WELCOME TO JOIN US!!!

Friday 08.10.12

*REMEMBER MOBILITY CLASS WILL BE AT 4:30.
**THE SATURDAY WOD WILL BE HELD AT 11am AT MOUNT TRASHMORE PLEASE MEET IN THE PARKING LOT BY THE HIGHWAY.

--THE LIFT--
(Deload Week)
Front Squat 5x5@65%

--THE OUCH--
(Teams of 3)
60 Pullups
600m run
40 Front Squats (115/75)
40 Push Press
400m run
20 Burpees
200m run

Thursday 08.09.12

--THE LIFT--
(Deload week)
Front Squat 5x5 @60%

--THE OUCH--
21-15-9
Overhead lunges (95/65)
Ring Dips

*DONT FORGET OUR SATURDAY WOD WILL BE HELD AT MOUNT TRASHMORE AT 11am.
**WE WILL ALSO BE HAVING MOBILITY CLASS ON FRIDAY @4:30pm
***POSSIBLE MORNING CLASSES NEXT WEEK BE SURE TO CHECK THE BLOG.

Wednesday 08.08.12 (KIM'S BIRTHDAY)

--THE OUCH--

*Today is Kim's birthday lets throwdown birthday WOD style!

"Kim"
24 Burpees Buy in:
8 Rounds
8 Hand release pushups
19 Lateral Hops
8 Power Snatch (95/65)
8 Pullups
for time...

Tuesday 08.07.12

*THIS FRIDAY WE WILL BE DOIN A MOBILITY CLASS AT 4:30pm
**THIS SATURDAY WE WILL BE HAVING OUR WOD AT MOUNT TRASHMORE PLEASE JOIN US AT 11am.

--THE LIFT--
15 min. to establish 3RH Deadlift

--THE OUCH--
8 min. Amrap
8 Toes to Bar
12 KBS (53/35)
then...
2 min. Max Burpees

08.06.12 Competitors

--THE LIFT--
1) Establish a 1RH Squat Clean(15 min)

2) 4x2 Hip high blocks Squat Cleans
(@80% I'd above 1RH)

3) Back Squats 2x3(@80% of 1RM)
2x2(@85% of 1RM)

--CAPACITY--
(CLASS WOD)

Monday 08.06.12

--THE LIFT--
"Deloading week"

Front Squat
5x5 @50% of 1RM

--THE OUCH--
10 Hang Cleans (135/95)
2 HSPU
8 Hang Cleans
4 HSPU
6 Hang Cleans
6 HSPU
4 Hang Cleans
8 HSPU
2 Hang Cleans
10 HSPU
for time...
(15 min cap)

*WE WILL BE DOIN OUR WOD THIS SATURDAY AT MOUNT TRASHMORE PLEASE JOIN US AT 11am THIS SATURDAY FOR SOME FUN!!!

Saturday 08.04.12

NO CLASS TODAY. Come join us at the 31 Heros Wod starting @9am. Come out and support your CrossFit community!!!

Friday 08.03.12

Kathy's Birthday WOD is today!

--MOBILITY CLASS @4:30pm--


*Buy in: 47 sit ups
8 Rounds
3 Burpees
19 Goblet Squats (choose your #)
6 Box Jumps (30"/24")
5 KB Push Presses (choose your #)
*Buy out: 47 situps

Thursday 08.02.12

--THE LIFT--
15 min. practice with the Squat Snatch

--THE OUCH--
"Helen"
3 Rounds
400m Run
21 KBS (53/35)
12 Pullups

*Remember no class on Saturday. Please come out and support all your CF7C competitors competing in the 31 HEROES WOD, Beginning at 9am at the waterside amphitheater.

Competitors 08.01.12

New month new goals right. Participation has been weak all this weeks get it together people. You're not gonna get better by sitting on the sidelines looking in. Get your ass here!

--GET BIG--
- Snatch 3x2 @85%
- C&J 3x2 @85%
- Back Squat 3x2 @85%

--CAPACITY--

10-1 ladder of...
Pullups
OTB Box Jumps (30/24)
Ring Pushups
(200m run after each set)
*BEASTS WILL WEAR A WEIGHTED VEST

Wednesday 08.01.12

-THE LIFT-
Front Squat
5x7 @ 75% (add 5lbs to all%)

--THE OUCH--

3 Rounds
*40 Situp buy in*
200m run
10 Shoulder to Overhead (135/95)
15 Pushups