Archive for September, 2010

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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#


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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


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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!


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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


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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!


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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


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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!


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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

 


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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


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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


Upcoming Events

  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD