Sunday, November 23, 2014

22nd November 2014 by Mike

Yoga today – 10:30 am :)

W.O.D.

Thanksgiving Week Hours

Monday, Tuesday and Wednesday – normal classes

Thursday – Turkey Trot at Simons Rock – Race time – 9:30

Friday – one class – 9am

Saturday – 8 and 9am

Sunday 9am – no yoga just this Sunday

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W.O.D.

Teams of Two

Warm Up:

Partner Medball Warm-Up:
200m Medball Run
10 Medball Burpees
10 Medball Sit-ups
10 Medball Front squats
10 Wall Balls
200m Medball Run

WOD:

In teams of 2
For Time:
100 Kettlebell Swings, 53/35#
80 Box Jump Overs, 24/20”
60 Wall Balls, 20/14
40 Sumo Deadlift High Pulls 225/155
20 Toes to Bar

*One person working at a time

 

Saturday, November 22, 2014

21st November 2014 by Mike

W.O.D.

20 minute a.m.r.a.p.

5 Burpees

1 Rope Climb

30 Double Unders

Don’t forget your Turkeys!!! Monday by 6:30pm please!!

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Sign up to do the Turkey Trot on Thanksgiving Morning!

Go to turkeytrotrace.com for more details! This is a CFGB tradition – join in on the fun before you eat lots of pie.

The two races (2 Mile and 10K) are run concurrently and use a computerized timing system, allowing us to post results and hand out awards as quickly as possible.

Thanksgiving Week Schedule:

Monday, Tuesday and Wednesday – normal classes

Thursday – Turkey Trot at Simons Rock – Race time – 9:30

Friday – one class – 9am

Saturday – 8 and 9am

Sunday 9am – no yoga just this Sunday

Friday November 20, 2014

20th November 2014 by Mike

Happy, Happy Birthday Bonnie!!! Have a great day!

W.O.D.

“Crossfit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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 Turkeys!!!!! We need 91 turkeys. There are 91 families in need that signed up for turkeys this Thanksgiving. We need your help!!! Frozen turkeys for the peoples pantry. Each turkey should weigh about 10# – 13#. The turkeys will be picked up at 6:30pm on Monday the 24th. This is a lot of turkeys, but if we all bring some in we can reach this goal!! Big Y has $7 off coupons at the courtesy counter. Price Chopper has a flier with great sales also! Let’s do this CFGB!

Thursday, November 20, 2014

19th November 2014 by Mike

Happy Happy Birthday Branch!!! 79 Years Young!!!!

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Dance Party at 9am!!

W.O.D.

“Branch”

79 Air Squats

3 rft
7 Pull ups
9 Hang Power Cleans 115/75

79 Calories Row

3 rft
7 knees to elbows
9 Shoulder to overhead 115/75

79 Sit-ups

 6pm Class – we switch gears and celebrate Niki and her baby! Ladies class, look out guys, we will be talking about babies and birth! :)

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Wednesday, November 19, 2014

18th November 2014 by Mike

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This Thursday is Branch’s 79th birthday – yes, our dancing machine, drum playing, CrossFitter is turning 79!!! Anyone that can come to the 9:00 class expect a celebration with Branch! Please try to make that class if you can!! (Especially to watch his dance moves!)

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Thursday evening – 6pm class is a ladies only class to celebrate Niki’s baby – coming soon!! So, any of you guys who do not read the website and come to class, look out we will make you listen to all sorts of baby and birthing stories! :)

Ladies bring a back pack, you will be wearing that during the WOD and yes, it will be filled with a medicine ball.

imageTurkeys!!!!! We need 91 turkeys. There are 91 families in need that signed up for turkeys this Thanksgiving. We need your help!!! Frozen turkeys for the peoples pantry. Each turkey should weigh about 10# – 13#. The turkeys will be picked up at 6:30pm on Monday the 24th. This is a lot of turkeys, but if we all bring some in we can reach this goal!! Big Y has $7 off coupons at the courtesy counter. Let’s do this CFGB!

W.O.D.

150 double unders

5 rft
7 eight count body builders (like a burpee)
12 box jumps 24″/20″

150 double unders