CrossFit Florian

50 Central St - Norwood, MA 02062

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Monday

February 19, 2012 by Beau

LBNC – Week 7

 

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Normal Class Schedule Today

Fight Gone Bad

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Three rounds of:
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Wall-ball  20/14 (Reps)
Sumo deadlift high-pull,  75/45 (Reps)
Box Jump, 20 (Reps)
Push-press, 75/45 (Reps)
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Last call for CFF Hoodies.  Order is being placed first thing Tuesday morning .

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The CrossFit Open’s (HERE) first WOD will be announced this Wednesday @ 8pm.  We will be doing the Open’s WOD every Thursday. It will be our workout of the day. We are encouraging all of CFF to sign up and be counted. This is a great community building event and you don’t want to miss out.  The Opens last for 5 weeks and are the first step in qualifying for the CF Games.  When the Open’s dust settles the top 60 males and females and top 30 teams from our region move on to the Regionals, where the top 3 get invited to California for the CF Games.  We realistically don’t have a shot at sending anyone to Cali. But that shouldn’t stop you from competing. You haven’t stopped playing (insert your favorite recreational sport) even though your not making the Pros. It’s about FUN … and looking better naked is just a nice side effect.

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Jack @ the CRASH Bs

Filed Under: Uncategorized

Sunday

February 18, 2012 by Beau

LBNC – Week 7

 

Michelle
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Surprise Tabata Mash up.

you’ll have to show to know
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Good luck
Good luck to everyone rowing at the CRASH Bs today.  Free CFF shirt if you do (THIS)
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Who was moving so fast during the DL/Burpee WOD that their sock came off?

Filed Under: Uncategorized

Saturday

February 17, 2012 by Beau

LBNC – Week 7

 

Soryia and Dawna

 

Saturday Morning Beatdown.

100m
21 Box jumps
21 KBS  53/35
200m
15  Box jumps
15  KBS
400m
9  Box jumps
9  KBS
800m
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Good luck to the CFF members participating in Sunday’s C.R.A.S.H. B Sprints
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**Feb 29th** – Is the last day of the LBNC.
The WOD will be the “Baseline”. If unable to complete the Baseline on the 29th, you may sub the workout of the day for the Baseline any time between 2/24 – 2/29. You will not be allowed to Baseline in the month of March.Remember, in order to be considered for a prize (1st, 2nd and 3rd) you must weigh in and forward before and after photos.(Due by the 29th)

**March 4th** LBNC Social 4p – 8p @ The O.C.C.
Prizes will be given out tonight. The social is open to all CFF members (sign up @ the desk). This is an opportunity for us to celebrate as a gym, all the hard work you guys have put it. It’s also an excuse to get dressed up.

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Filed Under: Uncategorized

Friday

February 16, 2012 by Beau

LBNC – Week 7

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.Patrice
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Deadlift
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5-5-5
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add 2.5 – 5 lbs to all 3 working sets
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‘08 CF Games WOD
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5 Rounds
5 DL 275/185
10 Burpees
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L2   225/135
L3   185/95
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Filed Under: Uncategorized

Thursday

February 15, 2012 by Beau

LBNC – Week 7

 

Chris

 

Skill:  Power Clean
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With a 9 Minute Running Clock
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AMRAP-4
Power Cleans  135/95
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AMRAP-3
Pull ups
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AMRAP-2
Double Unders
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Filed Under: Uncategorized

Wednesday

February 14, 2012 by Beau

LBNC – Week 7

 

Back Squat
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5-5-5
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8-10 reps of Bottom ups
@ 65% last 5 rep set
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10…1
Wall Balls
1…10
T2B
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L2   Knee ups
L3   Abmat Sit ups
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Filed Under: Uncategorized

Tuesday

February 13, 2012 by Beau

LBNC – Week 6

 

A Beautiful Mess

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Cash In 
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AMRAP-1
Push Ups
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EMOM-5
10 KBS   53/35 
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rest 2 minutes
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EMOM-5
10 KB facing Burpees
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rest 2 minutes
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EMOM-5
10 KB Cleans   53/35
(5 ea side)
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KB – Kettlebell        EMOM – Every minute on the minute
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Florian Yoga will be held after the 9am class and is included with your membership

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CFF News

The CFF Hoodies are in. There will be a couple of extras, once they are distributed .. it’s on a first come basis (COD).

We’ll be putting together another preorder list by the end of the week.

Sign up for the LBNC social is on the desk (we need a rough idea on how many people are coming).

Filed Under: Uncategorized

Monday

February 12, 2012 by Beau

LBNC – Week 6

Mike, Joe O and JK during the Chippa
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Skill: HSPU
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3 Rounds
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21-15-9
400m (to start every round)
Front Squat  135/95
HSPU
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L2  
HSPU w/ abmat (2 or less),  95/65
L3   Push ups w/feet on a box,  65/35
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Newfitter Throwdown footage (HERE)
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Filed Under: Uncategorized

Sunday

February 11, 2012 by Beau

LBNC – Week 6

 

CFF Newfitter Crew

 

Skill:  Pull ups

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AMRAP 20
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15 KBS  53/35
10 KTE
5 Ring Dips
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L2   Adj KBS,  Knee ups,  Modified Dips

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Congratulations to the CFF crew that competed at the Newfitter Throwdown Saturday.  You guys did a phenomenal job. Every one of you emptied your tank and represented.  Mike Noe took 3rd for the men. For the ladies, Kim Trueheart came in 3rd and Tracie Lyons came in 2nd. CFF was well represented in the stands as well.  Thank you guys for taking time out of your weekend to cheer the CFF team on. 

 

 

Filed Under: Uncategorized

Saturday

February 10, 2012 by Beau

LBNC – Week 6

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Saturday Morning Beatdown

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Complete as a team of 2
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100 Burpees
200 Box Jumps   24/20
1 mile (8 x 200)
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If weather is an issue, you will have the option to Row 2000m as a team (8 x 250m) or HTFU
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Good luck to the following CFF athletes this weekend as they compete in the Newfitter Throwdown
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Dennis Doherty
Mike Feeney
Kim Truehart
Dana Robinson
Mike Noe
Chris Mackie
Tracie Lyons
Joe Kelley
Joe Overbey
Mike Hyatt
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If you preordered a CFF sweatshirt, please pick it up asap.  We did order a limited amount of extras if you missed the sign up.
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Filed Under: Uncategorized

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50 Central St, Norwood Ma
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