Thursday 7.2.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups Announcements: Shore WODs start Saturday July 4
Thursday 7.2.15 Competitor WOD
Strength 2 Position Snatch (Full + Hang, build to a heavy) Strength Snatch Pull (12×2, 100%+ 1Rm Snatch) WOD “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap Finisher/Recovery 5x1min Max Tire Flips
7.1.15 Box Brief
FitAid Now available at the Box Why FitAid?
Wednesday 7.1.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups Announcements: Shore WODs start Saturday July 4
Wednesday 7.1.15 Competitor WOD
Max Effort Lower Strength Front Squat (1RM) WOD “Penicillin” 1000m Row –Rest 1:1– 1000m Row –Then– 30 Squat Cleans (135,95) **Score total time, including rest Special Strength 4×8 GHD Back Extensions with barbell Special Strength 8RM Stiff Legged Deadlift Midline 4×20 Banded Oblique Twist Finisher/Recovery 8 Rounds Box Jumps (20,20) x10 reps as fast as possible […]
Wednesday 7.1.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (4×1+1×75-80) Every 2:00 C: Power Clean and Jerk (4×1+1×75-80) Every 2:30 D: Back Squat (3RM) ANNOUNCEMENTS: July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am
6.30.15 Box Brief
9 Things Nutritionists Order at Panera Bread By Gabrielle Frank Panera Bread is a popular destination because it’s quick and provides lots of tasty and seemingly healthy options. While there are a lot of lean meats, whole grains, and veggies on the menu, it definitely takes a bit of skill to uncover the healthiest dishes that […]
Tuesday 6.30.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run Announcements: Shore WODs start Saturday July 4
Tuesday 6.30.15 Competitor WOD
Explosive Strength Vertical Jump **Score total inches • Stand with your side to a wall • With your feet flat on the ground, reach the arm closest to the wall as high as possible • Mark the highest spot you can reach • From the same standing position, jump and hit the wall at the highest […]
Tuesday 6.30.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (4×1+1×75-80) Every 2:00 C: Power Clean and Jerk (4×1+1×75-80) Every 2:30 D: Back Squat (3RM) ANNOUNCEMENTS: July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am
