Tone

AMRAP-15

5 Burpees

7 Med ball cleans  20/14

9 Ball Slams  20/14

 

CashOut – ???

 

If you haven’t noticed, there is a HUGE bulletin board in the lobby.   We will use this area to update the membership of  portent info, articles on training / nutrition and social happenings.  The board is for everyone!!  We are encouraging CFF to post to the board. Please put your business card on the right hand side, a member may be in need of your services. (Do you need help with a move?  Participating in a local 5K?  Having a paleo cookie swap?) The possibilities are endless.

 

As of Monday morning, there will be cubbies.  Please store your gym bag here and hang your coat on the rack.  We would like to keep the box floor free of tripping hazards and your gear clean.

 

Feeney

 

Grace

30 Clean and Jerks

135 / 95

 

L 1:  Rx’d

L 2:  115 / 75

L 3:  75 / 45

 

Mark your calendars. One week from today (10/30) at 10am,  CFF will be running in the Canton Fall Classic.  We are asking all CrossFit Florian members running to sport their CFF shirt.  We will meet @ 1375 Washington St, Canton (park on Draper St).  Most CFFers will be participating in the 5K, but there is a 10K option.  The 1 mile fun run for the kids starts at 9:45.  Post race hydration at Beau & Anna-Li’s house, located 200m from the finish line.  You may register here or the morning of the race.

CFF will not be closed the morning of the race.  Class will be held at its regularly scheduled time, 10:30am.

Saturday Morning Beatdown

 

 

 

 

Beat – down  (verb)

The act of receiving a serious butt whoopin at the hands of a person or group of persons

– courtesy of the Urban Dictionary 

 

 

“Filthy Fifty”

Complete the following for time:

50 Box Jumps  24/20

50 Jumping Pull-ups

50 Kettlebell Swings  35/25

50 Walking Lunges

50 Knee to Elbows

50 Push Press  45/25

50 Supermans

50 Wall Balls  20/14

50 Burpees

50 Double Unders

 

Scaling Option:  30 reps of each movement, the “Dirty Thirty”

                         The scaling options for each movement will be reviewed pre WOD

 

 

 

 

 

Noreen has hops

 Deadlift

5-5-5

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

 

10.9.8.7.6.5.4.3.2.1

Jump squats

Ring Rows

100m between sets

 

 

L 1:  Rx’d

L 2:  Airsquats

 

*CFF would like to introduce the newest addition to our Coaching staff, Jennifer Walsh.  Jennifer will be coaching every Thursday morning  during the 9:00 am and 12 pm classes.  She is a phenomenal athlete, coach … human.  Her bio will be up shortly.*

 

 

 Noe

Tabata

 

Row

Abmat Situps

Kettlebell Clean (single)   53/35

Bench Press  135/75

 

 

Tabata – 8 Rounds of 20 seconds of work followed by 10 seconds of rest (4 minutes).

You will Tabata each movement before moving to the next.  The clock will not stop between the transitions from one movement to the next. Your lowest rep count in a given Tabata will be your score for that particular movement.  Your score is the sum of all four.

Just saying…

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”  –Yuri Vlasov, Soviet Weightlifter

Krissy

Back Squat

5-5-5

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.

 

AMRAP-8

50 foot single KB Lunge

30 Second  Plank

 

Kettlebell weight is athlete’s choice

 

 

 Jim C

 Push ups

 

I.   50 Hollow Rocks

II.  Every Minute on the Minute (EMOM-12)

15 KBS    53/35

5  HR Push ups

 

 

 

L 1     As Rx’d

L 2    25 Hollow Rocks,  10 KBS,  Push ups (scaled to meet your ability)

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*