Saturday June 28th’s Fundraiser @ CFB will kick off with a Fight Gone Bad Throwdown. Please sign up for heats starting at 9:30am till about 11:30am. You can sign up for heats through this post’s comments or through the Facebook post. To enter the WOD its just a $10 Donation and all proceeds go to the Natorade Field Trip Association of America. There will be fun prizes for the winners of the scaled and RX divisions. We hope all members from CFB and CFD will atttend. There will be a great after party with BBQ, lawn games, bouncy house jousting and Chinese auction to follow the WOD …AND an AFTER AFTER Party at Lynnel’s Pool!!!
Here is the FGB WOD:
1 minute Wallballs (20,14)
1 minute Sumo High Pulls (75,55)
1 Minute Box Jumps (24,20)
1 Minute Push Press (75,55)
1 Minute Row for Calories
Scaled athletes will have a scaled weight set up but there can be slight modifications.
1RM Sumo Deadlift
“Lunges for Life”
20 Front Rack Front Lunges (95,65)
The lunges will be stationary, stepping forward with one leg, then kissing the ground with the knee and then returning the front leg back to the starting position.
(Choose one of these extra credit options if you need work in this area)
4×15 weighted Back Extensions
Choose ONE of the following sports:
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00
1RM Hang Power Clean + Push Jerk
IF your weakness is ENDURANCE than start with todays Endurance WOD.
A. Low bar back Squat 1RM
B. SUMO Deadlifts – with bands
4 sets of 4-8 reps – add weight each set – last set should be to failure
C. Weighted Back Extensions
3 x 10-15 reps – add weight each set – heavier than last week
D.”Lunges for Life”
20 Front Rack WALKING Lunges (135,95)
E. EXTRA CREDIT
Choose Todays Endurance
Page Lockhart Fundraiser and CFB 3rd Year Anniversary Party
There will be a WOD challenge at 10am, followed by Chinese auction and Paleo PotLuck BBQ. We hope all members from Dartmouth and Bridgewater Locations will attend. This is always one of our biggest parties of the Year!!! If anyone has any items they are willing to donate to the raffle please let Mrs. Caldas know. Let’s Raise money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!! Email firstname.lastname@example.org if you would like to donate anything to the raffle.
RED CROSS BLOOD DRIVE @ CrossFit Bridgewater
Thursday July 31st
For an appointment Please call 1-800-red-cross
or visit redcrossblood.org
BATTLE OF THE SOUTH SHORE BOXES
Beginners and RX Competition
Sunday August 3rd