Archive for September, 2010
Workout of the Day: 1-Oct-2010
Photo: (J Antonelli)
Boot Camp at CFP Starting Today, Oct 1
5 min Skill: Ring Dips
AMRAP:
10 Dips
15 SDHP (55/35#)
20 Sit-ups
250m Row
Scaling:
35/25#
Workout of the Day: 1-Oct-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
OHS 1-1-1-1-1
10 Burpees, 1 KB swing per arm
9 Burpees, 2 KB swings per arm
8 Burpees, 3 KB swings per arm
…
1 Burpee, 10 KB swings per arm
Scaling:
RX= 24kg / 16kg
L1| 20kg /12kg
L2| 16kg / 8kg
Workout of the Day: 30-Sep-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
Gymnastics B
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Scaling:
L1| 65/45#, jumping pull-ups or use bands as needed
L2| 35#, jumping pull-ups or use bands as needed
Movement for the Masses
If you are new to CFP, or even if you’ve been around a while; the mainsite has a great video encyclopedia of every movement that we do here. Click here to view!
Workout of the Day: 30-Sep-2010
Photo: (J Antonelli)
Due to high wind/rain warnings, class will be held at CFP tonight.
Boot Camp @ Brown St Park
4 x 400m Run with 2:00 min rest
Workout of the Day: 29-Sep-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
Push Press 1-1-1-1-1
3 Rounds for time:
10 Deadlifts (275/185#)
10 Burpees
Scaling:
L1| 185/135#
L2| 135/95#
For your enjoyment..
Here is a great interview with Denise Minger where she literally rips The China Study a new..well..you get it.
Ultimate Sports Massage Open House!
This Thursday evening from 5-7pm, join USMT for there official opening here inside of CrossFit Providence! Lori-Ann and her staff have been a great fit for our athletes, and all others in need of top notch soft tissue work. Come on by and find out how her staff can help you!
Workout of the Day: 29-Sep-2010
Photo: (J Antonelli)
Boot Camp @ Brown St Park
“Cindie”
AMRAP in 20 minutes of:
15 Squats
10 Push-ups
5 Pull-ups
Workout of the Day: 28-Sep-2010
Photo: (Dan Reshef)
CrossFit WOD
5 min Skill: Ring Dips
800m run test
AMRAP in 10 minutes:
250 M row
20 Wall Ball
Followed by 8 minute AMRAP:
4 Handstand Push-ups
8 Overhead Squats (95/65#)
15 Box jumps (24/20″)
20 Sit-ups
Scaling:
L1| Use bands, 65/45#, 20/16″
L2|Use bands, 45/35#, 16″/Step ups
Thank you to the CFP community!
You guys truly rock. Our gym has cracked the top 20 (18th) in fundraising for Fight Gone Bad 5, having raised $12418 to this point! There is still time left, donations are still being accepted!
Workout of the Day: 28-Sep-2010
Photo: (Dan Reshef)
Boot Camp @ Brown St Park moved indoors to CFP due to weather
5 min Skill: Handstands
5 rounds for time:
5x 10m Sprint
15 Frog Jumps
10 Sit-ups
5 Push-ups
Workout of the Day: 27-Sep-2010
Photo: (J Antonelli)
Boot Camp @ CFP
5 min Skill: Turkish Get-ups
AMRAP:
15 Wall Ball Shots
15 Box Jumps
15 Push-ups
250m run/row
Workout of the Day: 27-Sep-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
Front Squat 1-1-1-1-1
“Helen”
3 rounds for time of:
400m run
21 KBS (24kg)
12 Pull-ups
Scaling:
L1| 20/16kg, bands, jumping or boxes as needed
L2| 16/12kg, bands, jumping or boxes as needed
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