Archive for August, 2010
Workout of the Day: 26-Aug-2010
Photo (Jenna Antonelli): Fernando “Rock” working on overhead squats.
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.
Important Beer Garden reminder: September 2, starts 430pm, Kennedy Plaza. Click for awesome photo.
Dynamic Warm-up
2-Min Mobility: Bent Legged Hamstring PNF
5-Min Skill: Overhead Squats
“Ranaldi” 3 round for time:
400m run
5 Burpee Pull-ups
10 Burpee Box Jumps (30/24″)
15 Swings (24/16kg or 55/35-lbs)
Workout of the Day: 26-Aug-2010
Click here to reserve your classes.
Important Beer Garden reminder: September 2, starts 430pm, Kennedy Plaza. Click for awesome photo.
@ Brown Street Park
4 rounds of the following…
3:00 of as many rounds as possible:
50m Sprint x 2
5 Frog Jumps
5 Push-ups
1:00 rest between rounds
Workout of the Day: 25-Aug-2010
Photo: John working on handstand push-ups. (Source: Jenna Antonelli)
Save 15% with the Boot Camp Session 3 Special! Click here to enroll
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.
Please remember to make your class reservations. Click here to learn more about our class reservation system and make your reservations.
Class moved indoors to CrossFit Providence, 425 Washington St.
WOD1: As many rounds as possible in 7 minutes:
10 Pull-ups/Jumping Pull-ups
15 Kettlebell/Dumbell Swings (8-20kgs)
Workout of the Day: 25-Aug-2010
Photo : Kade working on Turkish get-ups. (source: Jenna Antonelli)
Our new Online Reservation System will make your CrossFit experience better by controlling class sizes. Class reservations will be required starting this Monday. Click here to learn more and begin.
Dynamic Warm-up
2-Min Mobility: Bent Legged Hamstring PNF
5-Min Skill: Overhead Squats
Press
40% x 5
50% x5
60% x 5 (of 90% of 1 rep max)
As many rounds as possible in 16 min:
5 thrusters (95/65-lbs)
250m run/row
Rest 1 min every 3 rounds
Scaling Options:
L1 | 75/45-lbs
L2 | 55/35-lbs
Workout of the Day: 24-Aug-2010
Photo: Moira will begin her 12 classes of CrossFit On-Ramp next week to start training for the CrossFit Main Class @ CFP.
MOVED INDOORS TODAY
@ CrossFit Providence
Car Detailing @ CFP! Chris Rivera is offering 20% off full in & out car detailing for all CrossFitters. He’ll detail your car while you are working out! Chris has over 10 years experience in auto detailing. Contact Chris for pricing and appointments: crisrivera78@yahoo.com or call 401-536-1217
Skill Review:
Beginners – Sumo Deadlift High Pulls
Advanced – Practice Handstands
As many rounds as possible in 20 minutes:
10m Bear Crawl x 2
10m Lunge x 2
10 Sumo Deadlift High Pulls (35 – 75 lbs)
Workout of the Day: 24-Aug-2010
Photo: Band-assisted handstand push-ups
Car Detailing @ CFP! Chris Rivera is offering 20% off full in & out car detailing for all CrossFitters. He’ll detail your car while you are working out! Chris has over 10 years experience in auto detailing. Contact Chris for pricing and appointments: crisrivera78@yahoo.com or call 401-536-1217
Dynamic Warm-up
2-Min Mobility: Bent Legged Hamstring PNF
5-Min Skill: Overhead Squats
Kettlebell/Dumbell Warmup (1 round)
3 Rounds For time:
500 Meter Row
25 Burpees
Rowing Substitutes:
10m of rowing = one Sumo Deadlift High Pull (45-lb/20kg)
Run 500m
Workout of the Day: 23-Aug-2010
Photo: Coach Meg demonstrating Inverted Push-ups.
Sign-up for the 9/11 Open Community Workout @ CrossFit Providence.
Calling all 1st responders! Open to the public, including non-CrossFitters. Click link for more info
@ CrossFit Providence
5 min: Handstands/Inverted Push-ups work
4 rounds with 0:45 work/0:15 rest:
Wall-Ball
Row
Burpee Jumping Pull-ups
Jump Rope: Double Unders/Singles
Workout of the Day: 23-Aug-2010
Photo: John preparing for a set of snatches.
Sign-up for the 9/11 Open Community Workout @ CrossFit Providence
We’ll be doing the “343″ WOD. Calling all 1st Responders and open to everyone including non-CrossFitters. Click on linke to learn more and sign-up.
Dynamic Warm-up
2-Mn Mobility: Bent Legged Hamstring PNF
5-Min Skill: Overhead Squats
Back Squat
40% x 5
50% x5
60% x 5 (of 90% of 1 rep max)
“Tabatas”
Tabata Squat
Tabata Push-ups
Tabata Squat
1 tabata = 0:20 work / 0:10 rest
Scaling Options:
This workout is self-scaling
9/11 Open Community Workout: 343
Title: 9/11 Open Community Workout: 343
Location: CrossFit Providence and CrossFit Cynergy
Link out: Click here to sign-up for the WOD @ CrossFit Providence
Description: Calling all 1st Responders! Open to everyone including non-CrossFitters so spread the word!
We will be honoring all who were impacted by this tragedy, represented by the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11.
This workout will be scaled to all fitness levels.
Workout of the Day: 22-Aug-2010
Dynamic Warm-up
2-Mn Mobility: Bent Legged Hamstring PNF
5-Min Skill: Overhead Squats
Power Cleans
5 RM without taking hands off bar
4 Rounds for Time:
20 Broad Jumps
20 Box Jumps (24/20″)
20 Lateral Jumps over parellettes
Scaling Options:
L1 | 15 reps
L2 | 10 reps
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