Blog – Page 258

Friday

June 21, 2012 by Beau

This shit is super fun!

800m
40 T2B
800m
30 HSPU
800m
20 C2B
.

.
L2 KTE, Mod HSPU, Pull ups
L3 Knee ups, Push ups, Banded Pull ups/Ring Rows

Please bear with our shitty radio one more week. We consulted and ordered through Best Buy’s commercial division and will be installing a system that will compete with any club south of the City.

Save the date: July 3rd @ Noe’s crib. 6th Annual Cookout and the unveiling of CFN. Details are on the desk.

LBNC Break up Social – Saturday 6pm @ The O.C.C.

Fran ?!?

Thursday

June 20, 2012 by Beau

Kerri Ann

BB Complex
.
7 Rounds

.
2 Squat Cleans
3 Front Squats
2 Jerks

.
climbing each round

Florian Yoga is today after the noon.

LBNC

Today is the last day to make up a LBNC Benchmark. We will be announcing the winners Friday evening and prizes will be given out Saturday night.

LBNC Social is this Saturday. $20 at the door @ The O.C.C.

Is there interest in a Paleo Dessert contest?

Gloria

Wednesday

June 19, 2012 by Beau

LBNC – Day 45

Sandro

LBNC Benchmark WOD
.
Fran
.
21-15-9
Thrusters 95/65
Pull ups

L2 75/45, Banded Pull-ups

L3 65/35, Ring Rows

You guys made it!! Today concludes the LBNC and the early numbers are staggering. You guys are much stronger, faster and apparently need to go shopping because baggy jeans that hang off your ass are no longer in style. Please remember to submit your before/after pics (info@crossfitflorian.com w/ LBNC pics as the subject).

If you haven’t heard – STRONG Feeney is back in the house

Tuesday

June 18, 2012 by Beau

LBNC – Day 44

LBNC Benchmark WOD

400m

Max Overhead Carry

5 x Max Load

Florian Yoga is today after the 9am class

Email before/after pics to info@crossfitflorian.com with LBNC Pics as the subject

HEAT ALERT!!

It’s gonna be “hot as balls” the next couple of days. Please:

1) Drink lots of water – before, during and after class

2) Listen to your body. If you feel faint, sick or stop sweating during class, STOP!

Tell a Coach

3) Get it in early if you don’t like the heat. The early birds @ the 5:30 and 7 won’t bite

Monday

June 17, 2012 by Beau

LBNC – Day 43

Noe

LBNC Benchmark WOD
.
2 Rep max Deadlift

w/ a 4 fingered release
.

.
Cash out
.
v-sits
bicycles
plank

LBNC This Week

Benchmark WODs Monday – Wednesday

Pics due by the end of Wednesday

Winners announced Friday

LBNC Break up Social this Saturday @ the O.C.C, 6pm

Not participating in 31 Heroes, but still want to be a part of it with a chance to win some money. Starting tomorrow we will be selling tickets @$10 per ticket for our 50/50 raffle. The winner will be drawn the day of 31 Heroes and you do not have to be present to win. Support a great cause, and you could potentially win some serious money.

Sunday

June 16, 2012 by Beau

LBNC – Day 42

Boston’s Finest & Bravest (post caption to comments)

Partner WOD
.
AMRAP-20

.
Athlete 1 runs 200m with a med ball 20/14
Athlete 2 completes max KBS 53/35

.
EMOM every athlete inside completes 5 push ups

L2 14/10

L3 10/6, 200m, Modified Push-ups

LBNC

The LBNC wraps up this Wednesday, a couple of things to remember:

Benchmark WODs will happen Monday – Wednesday

You must weigh/measure out by Wednesday

You must forward your before/after pics by Wednesday if you want to be in the running

Saturday

June 15, 2012 by Beau

LBNC – Day 41

Rob and Dallas

.

Saturday Morning Beatdown

Triple Team Kelly

As a team of three complete:

3 Rounds

400m

30 Box Jumps 20/14

30 Wall Balls 24/20

Partner 1 runs 400m

Partner 2 performs max Box Jumps

Partner 3 performs max Wall Balls

Teammates will rotate on completion of the 400m. Everyone will cycle through the movements 3 times. Your score will be the sum of your team’s Box Jumps and Wall Balls.

Friday

June 14, 2012 by Beau

LBNC – Day 40

Being injured is not an excuse to sit on your ass

Weighted Bar Dips
.
5-5-5
4th set – max dips @ bw
.
.
Helen
.
3 rounds

400m
21 KBS 53/35
12 Pull-ups

L2 Banded Pull-ups

L3 200m, Ring Rows

Please sign up for the LBNC Break up Social on June 23rd (@ the desk). The O.C.C. needs a ball park number of attendees. Cost will be $20 a person with a cash bar.

There will also be a Paleo Dessert contest. Natural sweeteners will be allowed!!!

Registration for Florian Athletics is open. If you are or know of a teenaged athlete who would like to take his/her game to the next level …click (HERE)

Jen L

Thursday

June 13, 2012 by Beau

LBNC – Day 39

Puffy Nipples
(from strongmanwod)
.

4 Rounds

.
20 Body Weight Back Squats
400m

.
L2 3/4 BW Back Squat

L3 1/2 BW Back Squats, 200m

Florian Yoga is today after the Noon class

Wednesday

June 12, 2012 by Beau

LBNC – Day 38

Oh snap!!! The new space is officially open and we received new toys yesterday!! Thank you for your patience. We are working on completing the lounge. If you have a spare 50″ LED or gently used leather sofa … we will take it. No jk

Close Grip Bench Press
.
5-5-5
plus a 4th set @ 60% largest load for max reps
.
,
100 Double Unders
50 Wall Balls 20/14
25 Box Jumps 24/20

.
*2 burpee penalty for every minute it takes to complete*

L2 Singles x 3

The generosity of CFF’s community never ceases to amaze. You guys raised $600 on less than a days noticed for a total stranger. Nuff said.

There will be a sign up sheet for the LBNC break up social (6/23 @ The O.C.C.) on the desk. Cost is $20 pp with a cash bar. The social is open to all CFF members. Non Crossfitting spouses are also welcomed.

CrossFit Kids @ CFF will start in July. Details TBA

LBNC

.

Saturday Morning Beatdown

Connect