Call to Arms Day 25 25 Push ups
We are CLOSED today
Call to Arms Day 25 25 Push ups
Call to Arms Day 24 24 Push ups
Max rep Push Press 95/65
Max rep Box Jumps 24/20
Max rep Airsquats
Max Double Unders/ Singles
Call to Arms Day 23 23 Push ups
1 Ground to Overhead 95/65
2 Ring Dips
4 Pull ups
6 Push ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps 20”
10 Wall Balls
11 KBS 53/35
12 Thrusters 95/65
The WOD will be performed like the song, The 12 days of ChristmasRnd 1 1 Ground to overhead Rnd 2 2 Ring Dips, 1 Ground to overhead Rnd 3 3 Burpees, 2 Ring Dips, 1 Ground to overhead
L2 All movements can/will be scaled accordingly
Weekend ScheduleSaturday 9 am Sunday Closed Eric
Call to Arms Day 22 22 Push ups
Cat from the U
This WeekendSaturday 9 am Sunday Closed
There are 3 days until Christmas. 10 days until New Years. It’s almost that time again. One exception!! This year you won’t be crossing your fingers at the elliptical making your New Year’s resolutions – to workout more, eat less or lose weight. You’ll be confidently setting January’s S.MA.R.T goal(s). It is the first step in achieving your 2012 goal(s). Everyone’s goals are due the first week of the year. They are mandatory and we will be posting ’em in the Community Forum beginning Jan 1st. After your long term goals are set, ask a coach to help you set a goal for January and start the year off right. It works and I implore all of you who want to make a change to give it a shot. OK, back up a week and a half ….. don’t fall off the wagon during the next 10 days. The Holidays are not a “cheat period” or a get out of CrossFit card. We only want you 1 hour of the day and CFF is open early and late. Getting your WOD on will help set the tone and keep you dialed in during this hectic season. Don’t sabotage the progress you’ve been making.
Call to Arms Day 21 21 Push ups
Holiday ScheduleDec 24th – 9 am Dec 25th – CLOSED Dec 31st – 9 am Jan 1st – 10:30 am
Call to Arms Day 20 20 Push ups
Great job by everyone Monday. It was a lot of rowing and on paper looked very intimidating. You guys dug deep, didn’t cherry pick and were rewarded with a great workout. You will never fear the ERG again.
5 Rounds (OC Throwdown WOD)
Kev taking the Caddy for a spin
WTF Matching outfits?!?
Call to Arms Day 19 19 Push ups
3 rounds for total timeRest for same amount time required to complete previous rowing interval Row 250m
Call to Arms Day 18 18 Push ups
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Grindy10 Clean & Jerks 5 Rounds of Cindy 10 Clean & Jerks 5 Rounds of Cindy 10 Clean & Jerks
L1 C & J @ 135/95
L2 C & J @ 95/65
L3 C & J @ 65/35, 3 Rounds of Cindy
One round of Cindy consist of:5 Pull ups 10 Push ups 15 Airsquats STRONG IS THE NEW SKINNY
Call to Arms Day 17 17 Push ups
Luigi with his best Air Jordan impression
100 Pull ups
The bumper plate must never touch the ground or rest on your head. It may be lowered below shoulder level during transitions.
L2 Ring Rows/Banded Pull ups, KBS 35/26
Boston Police Officer and CFF 6pm ‘er Mike “Goldie” Golden was recognized this month along with his partner for their outstanding police work. We’ve only known Mike G. a short period of time but his attention to detail, grit and loyalty are evident. Though he was “just doing his job”, it’s nice to have your hard work appreciated. The residents of Boston are lucky to have him on the streets. We are proud of you Bro, keep up the good work.
Here is an excerpt from the ceremony:
The William J. Taylor Meritorious Service Award is the highest award available other than those awarded for valor and heroism. It is given once a year to distinguish a member whose performance over the previous year is in the highest traditions of Boston Police service.
Police Officers Dodd and Golden are assigned to the most dangerous hot spots in the city targeting street violence, drug dealers and gang members and have been described by their supervisors and peers as aggressive, focused, self-motivated, productive and dedicated police officers. Over the past year, Police Officers Dodd and Golden have been responsible for the recovery of 14 firearms, the seizure of over $9,000 in drug money and for effecting over 100 arrests.
L2 Row ½ Cal