Archive for August, 2010
Workout of the Day: 1-Sep-2010
Photo (J Antonelli): 545am CrossFit class
Events Reminder: click for more details
Thursday Beer Garden & Outdoor Movie, Downtown Providence
Saturday, Sept 11, Open Community Workout “343″ @ CFP
Saturday, Sept 18, Paleo Zone Nutrition Workshop @ CFP
Saturday, Sept 25, Open Community Workout “Fight Gone Bad” @ CFP
Double Lax Ball Shoulder Mobility
Turkish Get-ups
Push Press 5-5-5
“Giorgi” As Many Rounds as Possible in 15 min
5 Pull-ups
10 Burpees
15 Squats
Workout of the Day: 1-Sep-2010
Photo (J Antonelli): 545am CrossFit class
Events Reminder: click for more details
Thursday Beer Garden & Outdoor Movie, Downtown Providence
Saturday, Sept 11, Open Community Workout “343″ @ CFP
Saturday, Sept 18, Paleo Zone Nutrition Workshop @ CFP
Saturday, Sept 25, Open Community Workout “Fight Gone Bad” @ CFP
@ Brown St Park
WOD A: AMRAP 8 min
10 Jumping Pull-Ups/Body Rows
Bear Crawls: 10m x 2
15 Box Jumps
- 2 min rest -
WOD B: AMRAP 8 min
5 Push-ups
10 Supermans
15 Air Squats
Workout of the Day: 31-Aug-2010
Boot Campers! You can renew you membership with our monthly memberships or save 15% with our 2-month special. Email mike@crossfitprovidence.com with any questions or call 401-453-2348
@ Brown St Park
7 rounds:
As many rounds as possible in 2:00 with 1:00 rest
7 Frog Jumps
25m Sprint x 2
7 Super Mans
7 Push-ups
Workout of the Day: 31-Aug-2010
Photo (J Antonelli): Damian and the Burpee @ the 5:45am class
Dynamic Warm-up
2-min Mobility: Double Lax Ball Shoulder
5-min Skill: Turkish Get-ups
800m Run Test
For time:
40 Sumo Deadlift High Pull (95/65#)
20 Pull-ups
12 Hand Stand Push-ups
30 Sumo Deadlift High Pull (95/65#)
15 Pull-ups
8 Hand Stand Push-ups
20 Sumo Deadlift High Pull (95/65#)
10 Pull-ups
4 Hand Stand Push-ups
Scaling Options:
L1 | 75/50#, Use Bands
L2 | 50/35#, Jumping Pull-ups, Inverted Box Push-ups
Workout of the Day: 30-Aug-2010
Photo (Jenna Antonelli): Rainee trains in the 545am class at CrossFit Providence and also is a sports massage therapist with Ultimate Sports Massage. She’s available for massage at CFP every day. If you have any questions about your injuries please email her here: r.matseichyk@gmail.com
@ CrossFit Providence
WOD A: As many rounds as possible in 8 minutes
Row 250m
10 Push-ups
10 Box Jumps
- 2 min rest -
WOD B: As many rounds as possible in 8 minutes:
10 Wall Balls
10 Sumo Deadlift High Pulls (SDHPs)
10 Burpees
Workout of the Day: 30-Aug-2010
Photo (Jenna Antonelli): Kristen trains in the 545am class and also offers surf lessons!
Dynamic Warm-up
2-min Mobility: Double Lax Ball Shoulder
5-min Skill: Turkish Get-ups
Front Squat 5-5-5
5 rounds of:
10 ring dips
10 32/24kg or 70/50# swings
25 double-unders
Scaling Options:
L1 | use bands, 24/16kg or 50/35#, 4:1 singles
L2 | jumping ring dips, 16/12kg or 35/25#, 3:1 singles
Workout of the Day: 29-Aug-2010
Photo (James Needham): Congrats to all the Providence CrossFitters who completed the Spartan Race on Saturday!
Dynamic Warm-up
2-min Mobility: Double Lax Ball Shoulder
5-min Skill: Turkish Get-ups
50-40-30-20-10 reps for time of:
Double Unders
Squats
Push-ups
Sit-ups
Scaling Options:
L1 | Start on 40
L2 | Start on 30
Workout of the Day: 28-Aug-2010
“Nancy” 5 rounds of:
20 Overhead Squats (95/65#)
400 M run
Scaling Options:
L1 | 75/45#
L2 | 4 rounds, 55/35#
Workout of the Day: 27-Aug-2010
Photo (Jenna Antonelli): Coach James Needham coaches the Mon-Wed-Fri 545am classes
Reserve your classes before they fill up! Class reservations will be required starting this Monday. Click here to learn more and begin. Our new Online Reservation System will make your CrossFit experience better by controlling class sizes.
Save 15% before Sept 10th with the Boot Camp Session 3 Special! Click here to enroll
Tell your friends! Sign-up for 2 months of Boot Camp and save 15% before Sept 10th. You can also join on a month-to-month basis. We will be moving Boot Camp indoors to CrossFit Providence after October 15th and reducing class sizes.
Workout of the Day: 27-Aug-2010
Photo (Jenna Antonelli): The 545am CrossFit class.
Save 15% before Sept 10th with the Boot Camp Session 3 Special! Click here to enroll
Tell your friends! Sign-up for 2 months of Boot Camp and save 15% before Sept 10th. You can also join on a month-to-month basis. We will be moving Boot Camp indoors to CrossFit Providence after October 15th and reducing class sizes.
Reminder: Boot Campers enrolled for 2-months save $100 on CrossFit On-Ramp
As many rounds a possible in 10-minutes
15 Air Squats
10 Push-ups
5 Pull-ups/Body Rows
- 2 min rest –
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