CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Programs
    • What is CrossFit
    • CFK Birthday Parties
      • CFKids Waiver
    • Teen / Pre Teen Girls
      • COVID Summer 2020
    • Teen Boys
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Monday

January 22, 2012 by Beau

LBNC – Week 3

 

“Roy”

Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
 
 
L2   155/105,  20″ Box,  Banded Pull ups
L3   3 Rounds,  15 Ring Rows/10 Beat swings

 

MichaelRoyHero_th.jpg

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

 
 

There will be a brief meeting after the 9:30 class on Saturday to discuss which Sprint Triathlon Team CFF will be tackling

CFF Sweatshirts must be pre ordered.  The order sheet is on the desk, with a Large hoodie (AA) available for sizing.  The American Apparel fitted hoodie is available in the following sizes  XXS – XXL and will be the same color as the new gray shirts.  A standard fit hoodie is available in size S – XXXL and will be a black hoodie.

There will be a Newfitter Competitor’s meeting and Q&A, date and time TBA. Topics to be covered are:  the day’s format, game day breakfast, post WOD nutrition, warming up, and butterflies.

Filed Under: Uncategorized

Comments

  1. Paul L says

    January 23, 2012 at 3:28 pm

    Tough one to come back to after a week of doing nothing. Struggled through it 22:35 RX’D. My hands took a beating. Great to get back at it.Great class at noon, good job everyone.

  2. Bill says

    January 23, 2012 at 3:59 pm

    Great job 5:30&9. This one wasn’t easy! I did it after the 9, 17:27rx. Lower back tightened up pretty good. Def didn’t warm up enough:) Week #3 of the 1st responder challenge. Team BFD will be annihilating whatever comes our way on Wednesday @1! Feel free to stay after class to witness it.

  3. Krissy says

    January 23, 2012 at 4:19 pm

    Love hero WODS! Scaled to 10 PU w Blue band. DL # 105 12:28 . 9am peeps were very impressive! Luigi you were killing the box jumps 🙂 Nice job Dana on the pull ups…you are a mad man 🙂 Shout out to Caitlin for killing this WOD too. Made the DL look light 😉 Nice job everyone!

  4. Dana says

    January 23, 2012 at 6:16 pm

    This was a tough one but everyone did a great job. Love the electricity in the room when we do what we do.

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut