Workout of the Day: 28-Feb-2011

0 CommentsSunday • February 27, 2011 • by cfprovidence

Photo:  (D. Reshef)

Boot Camp @ CFP

5 mins Row or Jump Rope
Dynamic Stretch

5 min Skill: Pull-ups

3 mins:
20m Bear Crawl
15 Sit-ups

2 min rest

4 min on/1 min off:
3 Rounds:
10 Box Jumps
200m Run (row)
10 DB Thrusters

ABC6′s Shannon and Coach Judah at the Farmer’s Market

Workout of the Day: 26-Feb-2011

0 CommentsFriday • February 25, 2011 • by cfprovidence

Photo:  (A Argentieri)

Boot Camp @ CFP

5 min Row or Jump Rope
3 rounds:
10 Sit-ups
10 Push-ups
10 Supermans
10 Squats

5 min Skill: Pull-ups

3 Rounds: 45 secs on/ 15 secs rest:
Broad Jumps
Farmer’s Walk (25 lbs each arm)

2 min rest

3 min on/1 min rest:
4 Rounds:
250M Row
15 KB Swings
15 Burpees

Workout of the Day: 25-Feb-2011

0 CommentsThursday • February 24, 2011 • by cfprovidence

Photo:  (M. Santos)

Boot Camp @ CFP

5 mins Row or Jump Rope
Dynamic Stretch

5 min Skill: Pull-ups

30 sec on/ 30 sec off:
3 Rounds:
Jumping Squats
Push-ups

2 min rest

4 min on/1 min rest:
3 Rounds:
15 OH Squats (PVC or Training bar)
200m Run
15 Sit-ups

Boot Camp Changes…

0 CommentsThursday • February 24, 2011 • by cfprovidence

We are asking all Boot Campers to consider joining our On-Ramp program that starts on Monday March 7th and will run Mon/Wed/Thr @ 730pm for 2 weeks. After completing these 6 classes you will have flexibility to begin taking any of our CrossFit classes held all day long every day. I think you’ll find these classes to have a broader range of exercises and very welcoming group of people! The CrossFit coaches will scale all of the workouts to your ability so you’ll never feel overwhelmed. There is no additional cost to starting On-Ramp or joining our CrossFit classes.

We will be cancelling all the Boot Camp Classes as of Friday March 4th, but will be holding two new Boot Camp classes each week Tuesdays @ 730pm and Saturdays @ 800am. You are more than welcome to attend these whenever you want.

The On-Ramp classes are very informative and will prepare you well for the CrossFit class. They are taught by Bryce, Kelly and Missy in a small group setting like Boot Camp. Each class has a WOD and is scaled to your level. Here you will learn all the techniques we use in the CrossFit class. By this point, most of you already have a sound basis of CrossFit and the On-Ramp classes should be a breeze.

If you feel you are not ready to start the CrossFit class, you may also retake any or all of the On-Ramp classes until you are confident. Our Coaches, Bryce, Missy and Kelly are also available for personal instruction.

If any of these options do not work for you, or you have any questions please contact any one of us so we can help you!

Thanks,

–
The CrossFit Providence Team
401-453-2348 office

Coach Mike Liberatore (mike@crossfitprovidence.com)
Coach Kelly Carse (kelly@crossfitprovidence.com)
Coach Missy Santos (missy@crossfitprovidence.com)
Asst Manager Josh Bublitz (kiwijosh@crossfitprovidence.com)