Mustangs Win!!!

Norwood 35  Newton North 7

(recap)

 

 

Press

5-5-5

then

10-12 reps @ 75% of your last 5 rep set

 

The 3 sets of 5 will be heavy working sets, not necessarily ending with a 5 rep max.  There will be a percentage chart on hand to calculate 75% of your last 5 rep set completed.  No calculators needed.

 

 

AMRAP-15

10 Wall Balls 20/14

50 foot bear crawl

10 Box Jumps 24/20

Day One

 

 Thank you to everyone who helped christen Florian’s floor Saturday morning.  We are officially open for business.  You may sign up for memberships online or in person.

 

 

 

 

For the remainder of the year, Sunday’s WOD will be a Benchmark Workout –

 one of The Girls.

 

Nicole

 AMRAP-20

400m

max pull ups

– record pull ups in each round.

L 1:   As Rx’d

L 2:   Banded  pull ups / ring rows

Deck of Cards

We will start with a full deck of cards, with the two Jokers removed.  As a group, we will go through the entire deck, completing the prescribed number of reps for each card pulled.  Face cards (K, Q and J) will count as 10 reps.  After everyone has finished the required reps, the next card will be drawn.

Clubs – Kettlebell Swings  53/35

Diamonds- Goblet Squats  53/35

Hearts – Burpees

Spades – V sit ups

Aces – 400m

L 1:   As Rx’d

L 2:   Scale Kettlebell accordingly,  Face cards = 6 reps, Abmat sit ups, Aces = 200m

Opening Day Schedule

9:00a – WOD

11:00 – Introductory Class

*Please remember to bring your completed waiver*

One more day and a wake up!!!

Disclaimer

The side effects of CrossFit may include:

Increased Strength

Increased Endurance

A Larger Social Circle

A Boost in Self-Esteem

 

CFF is not for everyone.  Ask your Doctor if constantly varied, functional movement performed at high intensity is right for you.

 

Two more days until…

Any predictions on the opening day WOD?

(post to comments)

 

 

We are very excited to have the opportunity to bring our passion for CrossFit to the Greater Norwood area.  CFF opens this Saturday, October 15th.  Three more days!!

Save the date. Grand Opening Festivities will take place Saturday, December 3rd.  Details to be announced at a later time.

 

 

 

 

 

CrossFit Florian will be opening it’s doors on Saturday, October 15th.  There will be a 9a WOD for experienced Crossfitters and a 11a Introductory Class for those who would like to experience CrossFit for the first time. Please register for the Intro Class here.