Friday June 1st
Workout of the day
Training:
Back squat
A. build to a 3RM in as few sets as possible
B. 1 x max reps @ 80% of above
WOD:
Complete AMRAP in 12:00 minutes
5 Handstand push ups
15 KB Swings (70/53lbs)
25 Double unders
Connor...hmmm technique looks good... anything else?
Thursday May 31st
Workout of the day
Training:
3 Position Snatch (High hang-mid hang-floor) - 20 minutes to establish a 1RM
WOD:
Complete the following for time:
Row 1000 meters
50 Overhead squats (75/55lbs)
Row 750 meters
35 Overhead squats
Row 500 meters
20 Overhead squats
Steven F.
Wednesday May 30th
Workout of the day
Training:
A. On the minute, every minute, for 6 minutes, complete: 20 Double-Unders
B. Deadlift - 10 minutes to build to a heavy 3 rep set
WOD:
On the minute, every minute, for 12 minutes, complete:
3 Deadlifts (~80% of above)
5 Burpees
Making 235# look easy
Tuesday May 29th
Workout of the day
Training:
A. Power clean & Push jerk - 10 minutes build to a technically solid heavy single
B. EMOM for 7 minutes - 2 Power clean & Push jerk (90% of above)
WOD:
Against a 3-minute running clock:
Run 400 meters
AMRAP Wallball shots (20/14lbs to 10')
Rest three minutes and repeat for a total of five cycles.
Congratulations Christian!!
Amazing weekend, we are very proud of you and your awesome accomplishment. So much more to come.
Friday May 25th
Workout of the day
Training:
Press 3 x 6
WOD:
Run 400 meters
30-20-10 reps of:
Run 400 meters
We have arrived!! You can check the standings throughout the weekend here: Northeast Leaderboard
Thursday May 24th
Workout of the day
Complete the following for time:
Run 800 meters
3 rounds of:
12 Burpees
12 Toes to bar
Run 600 meters
2 rounds of:
12 Burpees
12 Toes to bar
Run 400 meters
12 Burpees
12 Toes to bar
Danny R gettin it done with the 100# DB
Memorial Day Weekend Hours:
For those of you making the trip to Regionals to cheer on Christian:
We will have (2) 10' x 10' tent/canopies in tent city. This is where we hang out between events. Bring your own chairs, coolers, food and drink.
I hope you are all ready for an awesome weekend.
If you are day tripping and want to make sure you get to cheer Christian on here is the heat schedule for each day:
Northeast Regional Schedule of Events
Make sure you have plenty of CFSS gear to wear throughout the weekend. Check out our new limited edition CFSS mens tee shirt designed by none other than C.H. Get one before they are all gone!
Wednesday May 23rd
Workout of the day
Training:
Snatch - 20 minutes build to a heavy single
WOD:
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Memorial Day Weekend Hours:
For those of you making the trip to Regionals to cheer on Christian:
We will have (2) 10' x 10' tent/canopies in tent city. This is where we hang out between events. Bring your own chairs, coolers, food and drink.
I hope you are all ready for an awesome weekend.
If you are day tripping and want to make sure you get to cheer Christian on here is the heat schedule for each day:
Northeast Regional Schedule of Events
Make sure you have plenty of CFSS gear to wear throughout the weekend. Check out our new limited edition CFSS mens tee shirt designed by none other than C.H. Get one before they are all gone!
Tuesday May 22nd
Workout of the day
Training:
Bench press
A. build to a 1RM in as few sets as possible
B. 1 x max reps @ 80%
WOD:
Partner WOD
Complete 4 rounds for time and reps:
3 Rope climbs
Max reps Clean & Jerk (135/95lbs)
*with a running clock, each partner has to perform both exercises to complete one round. The time keeper is the rope climbs... i.e partner A must complete 3 rope climbs while partner B completes max reps of clean & jerks, then switch. Each team will keep a running total of their reps. Score is based off total time divided by reps.
Greg Sr.
Greg Jr.
Monday May 21st
Workout of the day
Training:
Back squat 3 x 5
WOD:
Complete AMRAP in 15 minutes
20 Double unders
15 Wallball shots (20/14lbs to 10')
10 Pull ups
5 Power cleans (185/123lbs)
All hands on deck for this On Ramp class. Coached by Doug, Tara, & Christian with assistance from Denise and Danny. Teamwork in action!
Next On Ramp Classes!
Jun 18th-Jul 6th Mon/Wed/Fri
10:00AM
Jun 18th-Jul 6th Mon/Wed/Fri
7:00PM
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.
