2.1.14 "Get Some"

January 31, 2014

TODAY IS FAMILYAND FRIENDS DAY AT CFB

ALL AGES FAMILY CLASS AT 10AM

BRING THEM ALL!!!

ovpD1P1CznnXgNrC.jpgFITNESS

STRENGTH
Front Squat 5@65% , 5@ 75%, 5@85%

“Get Some”
For Time:
30 HSPU
40 Pullups
50 KB Swings (53,35)
60 ABmat situps(butterfly)
70 Burpees

COMPETITION

SATURDAY
Rest or Active Recovery

SUNDAY
A. WARM UP
Max Rope Climbs in 3 minutes
Max Double Unders in 2 Minutes
Max Bench Press in 1 minute(135,95)
Rest 1:1 between rounds

B.Barbell Conditioning
AMRAP 5 minutes
Teams of 2
Max Reps (alternating)
Squat Cleans (205,143)

C. METCON
20 Deficit HSPU 6/4″
20 KB Swings (70,53)
20 KB Walking Lunges (70,53)
15 Deficit HSPU 6/4″
15 KB Swings (70,53)
15 KB Walking Lunges (70,53)
10 Deficit HSPU 6/4″
10 KB Swings (70,53)
10 KB Walking Lunges (70,53)

EXTRA CREDIT

CORE
3×20 Weighted GHDSU (20,14)

ENDURANCE
(Thur , Fri or Sat)
Row 3 x 1000m
rest 3 Minutes

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Saturday February 1st
Dodeball Fundraiser for the American Lung Association
@ CrossFit Dartmouth
Starts at 12pm
Teams of 6
$10 per person
at least one female per team
ages 13+
All proceeds will benefit the American Lung Association through the City Cats Climb

Thursday February 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

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  1. The Lion Reply

    19:56 with one ab mat for the HSPU’s

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