Girl Power Saturday Running Workshop!
We are thrilled to announce our second “Girl Power” workshop on Saturday, June 8th from 1-3.
“Run Like a Girl” – CFP Women’s Event #2
$5.00 to register; $25 includes tank top which must be ordered by Wednesday, May 22nd at midnight
Register here.
Agenda:
1:00-1:30 Warm-up and POSE Running Drills
1:30-2:00 Running Focused WOD
2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle
Details:
1:00-1:30 Warm-up and POSE Running Drills
- Standard warm-up
- Pose Drill #1: Hands against the Wall, feet running
- Pose Drill #2: Pull, Pull, Pull
- Pose Drill #3: bare feet lines of 3-4 down and back
- Pose Drill #4: All around the world
- Repeat 1-4
1:30-2:00 Running Focused WOD
- This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance
- 5 rounds
- 20 box jumps/step-ups
- 10 chin-ups
- 10 db thrusters
- 1 minute KB swings
- 1 minute rest
2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle
- Have refreshments, Lululemon running clothes to shop, and hand out tshirts with CFP logo on front and “run like a girl” on back
- All About Racing
- Mentality
- Prep
- Tapering
- Day of
- During
- Recovery
- Lululemon Raffle
- 1 person wins a PRIVATE running party at Lululemon! Including fittings, refreshments, goal setting!
Please register here.
Day hike to Mount Monadnock
Join CFP on this always challenging and fun day hike. We will meet at the gym at 7:30 am on June 22nd, and shoot to be back by late afternoon/early evening. Driving volunteers are needed! Please click above to register so we can have an accurate count on drivers needed. Register here!
Double under seminar at CFP!
jumpNrope Double Under – Jump Rope Training Double Under Seminar
HOSTING 2 SEMINARS!! Register HERE.
SUNDAY May 26th 2013
10:00am – 12:00pm
1:00pm-3:00pm
Hosted by CrossFit Providence
Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, recent CrossFit athlete and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.
Molly, now a current CrossFit athlete, understands the athletes need for consistent, consecutive and efficient double unders. She also understands that each WOD or workout varies when the double under is prescribed, resulting in the need to lengthen or shorten a rope, how that works mentally and physically and what tools and movements can be worked on to improve and increase your consecutive doubles. This seminar is the only seminar conducted by a competitve, professional and 28+year jump rope coach. All athletes attending this course will leave with the proper tools and movements needed for a future of painless double unders.
All registered participants will be offered a discount on all her patented jump ropes, of which will be available for sale after the seminar. Molly’s patented jump rope technology was designed in 2006, and is currently used by all the fastest and most powerful competitive jumpers of the world! Her handle technology is unique, as it accompanies 4 different training ropes – all essential to any athlete for proper progression for mastering the double under.
This evolution of jump rope technology, also known as the R3 Evolution Series, was developed by Molly specifically for competitive jumpers and has revolutionized the sport of jump rope. All ropes will be made custom to fit the athletes ever changing needs.
The course is $60 (Members $50, use code PROVIDENCE)
May 26th 2013
10:00am – 12:00pm
1:00pm – 3:00pm
CrossFit Providence
425 Washington St
Providence, RI 02903
www.jumpNrope.com
Ropes are provided at the training for use and for sale, no need to bring your own rope.
The course fills up fast, please register soon!
Free Injury Assessments with Elite Physical Therapy
CFP has partnered with Elite Physical Therapy to help with the assessment of any injuries that you may have! New or old. Severe or minor . The team at Elite Physical Therapy can help you get back on track as quickly and as safely as possible. Make sure that you are doing right by your body, listening to what it’s saying and get expert help from those that know.
You can get a free assessment one of two ways:
- Fill out the form on the Physical Therapy page for a free assessment with ELT to determine what you need to do to get back on track. One of the team will contact you to follow-up
- See Elite Physical Therapist (and CFP member) Mark Bastan during his USMT office hours. See here for Mark’s availability and to reserve your 30min spot. Mark’s hours of availability will vary from week to week so be sure to check his appointment schedule under ‘Physical Therapy’ in Mindbody.
Marathon Monday WOD
CrossFit Providence and surrounding Boston boxes are joining CrossFit Southie in participating in a Marathon Monday WOD on Saturday, April 20th. Donations are being requested in order to help the Richard family with their funeral and medical expenses. Also voluntary donations will go to the Boston One Foundation. This is an Open workout and a Free Drop-in to all. This WOD will not count against your monthly visits. Please come out and support this cause.
Click here to donate and view the WOD, which has scaling options.
Ready to Help Boston
CFP stands ready to help coordinate efforts here in Providence for those afflicted by the tragedy in Boston today. As we get more news we will update you. Our thoughts and prayers go out to the many victims.
13.5 Heat List
Here is the heat list for tomorrow, as you can see we will be filling in a lot of judges tomorrow, so let Josh know if you can judge when you get here tomorrow.
Bus Pull for the Justice League of RI
Join the CFP team to pull a bus on May 11th at the skating rink in Kennedy Plaza from 12-4. Email info@crossfitprovidence.com for more info and to join the team.
1st Monthly Girl Power Saturday!
TO ALL THE WOMEN OF CFP
Please join us for the first “Girl Power” workshop on Saturday, May 4. Believe it or not, women comprise 60% of the members at CFP; collectively we can create an environment that not only empowers us physically but professionally and personally as well. We’ve asked Liz Guardia, the Manager of Lululemon, to lead our first workshop. She will be focusing on goals: professional, fitness and personal. We also want to open up the floor and hear your thoughts on how to make CFP an even better and more supportive place for women.
The event will begin at 1:00pm with a “girls” WOD and the workshop will immediately follow, light refreshments included.
We encourage all of you to attend!! It’s a great way to have your voice heard and to make CFP the most women-friendly box in all of New England!!
Register HERE!
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