Author Archive
Workout of the Day: 09-Sep-2010
Photo (J Antonelli): Rachel working on front squats
Lose body fat and optimize performance with the Paleo-Zone diet @ our Nutrition Workshop Sat 9/18 or Tue 9/21…Save 20% on CFP T’s and Hoodies ordered before 9/12 click for info…Sign-up for the open community WOD “343″ on Sat 9/11…Sign-up for “Fight Gone Bad” on 9/25
Boot Camp WOD @ Brown Street Park:
5 min: Handstands
500m Sprint Test
3 rounds:
1:00 Max Jumping Pull-ups/Body Rows
1:00 Max Lateral Box Jumps
1:00 Rest
500m Sprint Test
Workout of the Day: 09-Sep-2010
Photo (J Antonelli): Rachel working on front squats
Reserve classes here. NO EXCUSES! Call us with any problems: 401-453-2348. Order your CFP Hoodies and Ts before 9/12 and save 20% click for info… Sign-up for the “343″ WOD on Sat 9/11… Lose fat and optimize your performance with the Paleo-Zone diet @ the Nutrition Workshop on Sat 9/18 or Tue 9/21
CrossFit WOD:
5 min: Double Unders
Snatch 1-1-1-1-1
For time:
30 Burpee Pull-ups
30 Burpee Broad-Jumps
800m Run
Break up and complete all movements in any order.
Scaling Option:
L1 | Burpee Box Jump Pull-ups
L2 | 20 reps at L1
Workout of the Day: 08-Sep-2010
Photo (J Antonelli): Coach Meg demonstrates the “spiderman” dynamic stretch
Class reservations are required. Reserve your space here. Call us with any problems: 401-453-2348
Save 20% on CFP T’s and Hoodies ordered before 9/12 click for info…
Updates:
- 645am classes now offered Mon – Fri
- Sign-up for the “343″ WOD on Sat 9/11
- Lose fat and optimize your performance with the Paleo-Zone diet @ the Nutrition Workshop on Sat 9/18 or Tue 9/21
- Sign-up for “Fight Gone Bad” on 9/25
CrossFit WOD:
5 min: Double Unders
Gymnastics B
“Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scaling Options:
L1 | 65#, use bands
L2 | 35#, jumping pull-ups
Workout of the Day: 08-Sep-2010
Photo (J Antonelli): Coach Meg demonstrates the “spiderman” dynamic stretch
Save 20% on CFP T’s and Hoodies ordered before 9/12 click for info…
Updates:
- 645am classes now offered Mon – Fri
- Sign-up for the “343″ WOD on Sat 9/11
- Lose body fat and optimize performance with the Paleo-Zone diet @ our Nutrition Workshop on Sat 9/18 or Tue 9/21
- Sign-up for “Fight Gone Bad” on 9/25
Boot Camp WOD @ Brown Street Park:
5 min: Handstands
8 Tabata Intervals
Sit-ups
Pull-ups/Body Rows
Supermans
Push-ups
Air Squats
Workout of the Day: 07-Sep-2010
Photo: Major Dan Blackmon of the US Army will be coaching the Tuesday 530 and 630 CrossFit classes until he graduates from the Naval War College next year
Save 20% on CFP T’s and Hoodies ordered before 9/12 click for info…
Updates:
- 645am classes now offered Mon – Fri
- Sign-up for the “343″ WOD on Sat 9/11
- Optimize your diet with our Nutrition Workshop on Sat 9/18 or Tue 9/21
- Sign-up for “Fight Gone Bad” on 9/25
Boot Camp WOD @ Brown Street Park:
5 min: Handstands
7 rounds: 2:00/1:00
15 Frog Jumps
10 Dips
5 Pull-ups/Body Rows
Workout of the Day: 07-Sep-2010
Photo: Major Dan Blackmon of the US Army will be coaching the Tuesday 530 and 630 classes until he graduates from the Naval War College next year.
Class reservations are required. Reserve your space here. Call us with any problems: 401-453-2348
Save 20% on CFP T’s and Hoodies ordered before 9/12 click for info…
Updates:
- 645am classes now offered Mon – Fri
- Sign-up for the “343″ WOD on Sat 9/11
- Optimize your diet with our Nutrition Workshop on Sat 9/18 or Tue 9/21
- Sign-up for “Fight Gone Bad” on 9/25
CrossFit WOD:
Double Unders
Clean 1-1-1-1-1
For time:
Start with 100 Double Unders
5 Rounds:
5 HSPU
50 Squats
Finish with 100 Double Unders
Scaling Options:
L1 | Sub 4:1 singles to doubles, use bands
L2 | Sub 3:1 singles to doubles, 4 rounds, inverted box push-ups
Workout of the Day: 06-Sep-2010
Photo: Future home of CrossFit Newport, 122 JT Connell Hwy. Spread the word! CFN is pre-selling memberships to open in late October: 3-months for $330 and 6-months for $600. Contact holly@crossfitnewport.com.
End overcrowding! Put a stop to this evil by reserving your space here.
Class Schedule Today
545am: Open Gym, workout with James Needham
8, 9 and 10am: CrossFit
9am: Boot Camp
Order your CFP T’s and Hoodies before 9/12 and save 20%! more info
CrossFit and Boot Camp WOD
5 min: Double Unders
Mobility Work and Snatch Balance (Technique)
5 rounds for time:
15 Wall Ball Burpees (20/14#)
1 Rope climb (or 15 Pullups)
Scaling Options:
L1 | 14/10#, use bands
L2 | 4 rounds, 10/6#, jumping pull-ups
Workout of the Day: 5-Sep-2010
Skill: Double Unders
WOD
20 Back Squats (185/115)
40 Supermans (or back ext)
100 Double Unders
15 Back Squats
30 Supermans
75 DU’s
10 Back Squats
20 Supermans
50 Double Unders
5 Back Squats
10 Supermans
25 DU’s
Workout of the Day: 4-Sep-2010
Photo (J Antonelli): Foundations class works on box jumps
“Paul” Five rounds of: 50 Double unders35 Knees to elbows185 pound Overhead walk, 20 yards
New Classes: 6:45am Mon thru Friday
We added a 645am class Monday thru Friday!
Updated CrossFit Class Schedule
Monday thru Friday: 545am, 645am, 930am, 430pm, 530pm, 630pm
Saturday: 800am, 900am, 1000am – Olympic lifting and open gym
Sunday: 900am
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