Reminder that we are hosting the Food & Fitness Revolution this Saturday starting at 10:30am! Tell your friends and family – Hope to see you there!

CrossFit WOD

Sunscreen

10 minutes: Muscle-up Practice

4 Rounds:
5 Jerks (155/105#) Split or Push
10 Knees 2 Elbow
15 Barbell Facing Burpees

10 minutes to find 3 RM each Arm BB TGU

Elements WOD

5x max HS Hold
5x max Plank hold

5 Rounds
10 M Lateral Hand Walk Right
Sprint 20 M Shuttle Run
10 M Lateral Hand Walk Left
Sprint 20 M Shuttle Run
10 Squat Jumps
Sprint 20 M Shuttle Run
10 Wall Balls
Sprint 20 M Shuttle Run

CrossFit WOD

Evolution of Childhood

Front Squat: 1×20
If you completed all 20 reps last week, increase weight by 5 lbs.  If you did not, stay at same weight as last week.

Intermediate and Beginner:
3×10@77%

3 Rounds:
1 min at each station:
Bear Crawl for feet
OH Walking Lunge (45/25#) for feet
Over the Box Jumps
Rope Climbs
Renegade Rows

Warmup:

Dynamic Warmup

WOD:

10x 100m sprints on track

2 minutes of rest between each sprint

Elements WOD

5 Rounds:
6 Bench Press, rest 60 sec
6 Barbell Row, rest 60 sec

3 Rounds:
5 Wall Climbs
15 Hang Power Snatch
15 Burpees

CrossFit WOD

Evolution of the Human Head

3 Rounds:
1 arm DB Press
2L,2R, 3L,3R – 5L,5R

8 minutes: Kipping HSPU Practice 

3 Rounds:
500m Row
10 DB Snatch Right Arm
10 DB Snatch Left Arm
15 Ring Push-Ups

CrossFit WOD

Hydrolyzed Soy Protein…Yum

EMOTM for 10 minutes: 5 Dead Hang Ring Pull-ups/Pull-ups to Chest (once you cannot get 5, get as many as you can of quality reps)

Helen
3 Rounds:
400 M Run
21 KBS (24/16kg)
12 Pull-ups

Elements WOD

Power Clean Skill Work

Bear Complex
5 Rounds:
7x through the entire circuit is one round.  Go up in weight each round.
Power Clean
Front Squat
Push Press
Back Squat
Push Press (BTN)

Starting a business is tough and can mess a lot of things up for you, especially in Josh’s case.  Imagine having to raise two kids, work 60-80 hours per week in a high stress environment (aka the Bank), deal with relationships, financial issues AND THEN come to CFP between your work and parenting hours to coach CrossFit, plaster the walls and deal with a business partner like me  Oh yea, by the way, try to fit in a workout 5-6 times per week.  Josh, Chris and I had more business meetings that became therapy sessions – usually the role of “patient” rotated between the three of us.  Now that Judah is on-board and has a baby on the way, we’ll reserve him some space on the couch

I’m proud to say that I have witnessed “J” Bird work his a$$ off to take control of his life and squash all of those unnecessary stress burdens that could have destroyed his health.  If anyone needs a lesson in stress management call 453-2348 and ask for Josh Bird.

What’s most impressive about the “Birdman” is as of tomorrow at 12pm, Josh will reach his goal of working as a full-time coach at CFP. Please welcome Josh Bird as our new Head Coach of CrossFit Providence!   

Josh’s role as Head Coach only means better coaching and training for all of our athletes.  Josh is our go-to guy for any of your questions or issues.  Coach Judah Boulet is officially taking the roles of Director of Programming and Nutritionist and is also available to help you with your training concerns.  Josh can be reached here!

Mike Liberatore
General Manager