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

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

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

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

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

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

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

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

“Paul” Five rounds of: 50 Double unders35 Knees to elbows185 pound Overhead walk, 20 yards

Updated CrossFit Class Schedule
Monday thru Friday:  545am, 645am, 930am, 430pm, 530pm, 630pm
Saturday:  800am, 900am, 1000am – Olympic lifting and open gym
Sunday:  900am