1.23.14 "Teen Spirit"

January 22, 2014


“Teen Spirit”
4 Rounds
3 Muscle Ups  or 3 Wall Walks or (your choice)
6 Sumo Deadlift High Pulls (115,75)
12 Over Head Reverse Lunges(115,75)


1a.3×3 Snatch Pulls @ 110% 1rm snatch – power
1b.3×3 Snatch balance @ 70% 1Rm snatch – speed
superset A and B with :60 seconds rest

“Snacth MU Threshold”
5 Rounds
6 Power Snatches (135,95)
12 Over Head Walking Lunges(135,95)
Max MU in remainder of 3 minutes
Rest 3 Minutes between rounds

Rest 15 Minutes Then

2K Row for TIME!


(Thur or Fri)

2k Row for Time

1.3×15 Back Ext.
2. 3x :90second Planks
Superset 1 and 2


Monday January 27th
Yoga with Kathleen @ CFD

We are officially launching our Yoga program at CFD. This class will meet regularly at 7:30pm every Monday Night. The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $5-10/class. Upgrading will only cost $20/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer! Dont worry CFB we are working on our Yoga program and should have some start dates soon.

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001



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  1. Don E Reply

    10:35, 1st round @ 185 (WW), the rest @ 175# (WW)

    3×15 Back Ext.
    3x :90second Planks
    2×15 GHD Sit-ups
    1x 50 ab mat sit-ups

    • Don E Reply

      opps, I meant 85# and 75#

  2. neon joe Reply

    Teen spirit 11:22 mu’s 95#

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