Kids


Main – CrossFit Kids


IMG_9942

Workout of the Day 30- July 2014

Photo: J. Shewchuck

Skill

Max Height Box Jump
 

Metcon Fitness/Sport

500m Run
40 KB Swings (20/16) – Russian   *Sport (24/20) – American – *Comp (32/24)
50 sit-ups
30 KB Swings
40 sit-ups
20 KB Swings
30 sit-ups
500m Run
 

Mobility

Calf Smash (Barbell)
Upward-Facing Dog (core)
OH Banded Shoulder Distraction

IMG_9965

Workout of the Day 29- July 2014

Photo: J. Shewchuck
 

Strength/Skill

 A1. Push Press
      5×3 (Climbing)
A2. Skin the Cat/Table Top Hold (:20/x5)

Metcon Fitness

3 Rds:
10 Pull-ups/Ring Rows
10 Power Cleans (95/65)
10 Burpees
 

Metcon Sport

3 Rds:
10 C2B Pull-ups
10 Squat Cleans (135/95) Comp: (155/105)
10 Burpees
 

Moblity

Coach’s Choice
 

IMG_9955

Workout of the Day 28- July 2014

Photo: J. Shewchuck

 

Strength/Skill

Front Squat
Find 1RM
 

Metcon Fitness/Sport

21-15-9
Deadlifts (135/95) Sport: (225/155)
400m Run
 
*Coaches call – to switch the run to a row (based on weather)
 

Mobility

Hamstring Lax Ball Smash (on box-1:00/side)
Couch Stretch (:30/side x2)
Foam Roll Adductors (inner thigh)

Derek Sumo Deadlift

Workout of the Day 27- July 2014

Photo: J. Shewchuck

The Forecast is calling for inclement weather most of the day, so we have postponed the Beach WOD. We will be meeting at the gym instead at 9am for a fun WOD!!
*This will be the only class of the day

Warm-up
Coach’s Choice

Metcon Fitness/Sport
Teams of 3: “Chipper” style
Row 1k
150 Goblet Squats (24/20) Fit: (20/16)
100 HR Push-ups
150 Walking KB Lunges (24/20) Fit: (20/16)
Row 1k

*2 athletes work/1 rests (except rowing)
*Athletes cannot row more than 250m at one time
*Come up with a team name – push your teammates!

Mobility
Calf Smash
Pigeon Stretch
Lax Ball Pecs/Shoulders


blackstone

Workout of the Day 26- July 2014

Photo: J. Shewchuck

COME TO BLACKSTONE BLVD FOR CLASS @ 8am- 9am-10am. Surprise WOD at farmers market. Meet at the IRVING end of Blackstone BLVD. (closest to Wayland Square).

Metcon Fitness/Sport

Run 5k


scott

Workout of the Day 25- July 2014

Photo: J. Shewchuck

Paleo Naturals have arrived!

Strength/Skill

A1. Back Squats
60% x 5
65% x 5
70% x 5

A2. Banded Shoulder Distraction (Coach’s see Mobility Posters) :30/side

Metcon Fitness

21-15-9
OHS (95/65)
Pull-ups/Ring Rows
 

Metcon Sport

21-15-9
Squat Snatches (95/65)
C2B Pull-ups
 

Mobility

Coach’s Pick 2 (see posters: 1 Overhead/1 Squat)

gemma

Workout of the Day 24- July 2014

Photo: J. Cannon

Strength/Skill:

A1. Bench Press (Deload)
60% x 5
65% x 5
70 % x 5

A2. :20-30 Upward-Facing Dog (core)

Metcon Fitness

10, 9, 8…1   (Descending Ladder)
Push Press   (95/65)
Box Jumps   (24/20)
*Run 100m after each round

Metcon Sport

10, 9, 8…1
Push Press   (115/85)   *Comp: (135/95)
Box Jumps   (30/24)
*Run 100m after each round

Mobility

Coach’s Choice


burpess

Workout of the Day 23- July 2014

Photo: J. Cannon

Strength/Skill

Sumo Deadlift
Build to a heavy single
 
*Feet wide, closer grip (pinky finger touching knurling on bar)
*Vertical Shins – Load hamstings
 

Metcon Fitness

EMOM x15
Min 1 : 6 Sumo Deadlifts (60% of heavy single)
Min 2 :  :30 Hollow Rock Hold
Min 3 : 10 Strict K2E / Knee Tucks
 

Metcon Sport

EMOM x15
Min 1 : 6 Sumo Deadlifts (60% of heavy single)
Min 2 :  :40 Hollow Rock Hold
Min 3 : 10 Strict T2B
 

Mobility

Coach’s Choice
*Hips/Core/Posterior Chain

braden

Workout of the Day 22- July 2014

Please join us next Weds. July 30th for a fundraiser to help Braden Leonard.

Strength/Skill

EMOM x 8
*Comp: 5 Power Cleans – TnG
Even: 40 Double Unders
Odd: 3 Power Cleans (70% of 1RM)  
 
*The goal is Touch and Go (TnG) – only if proficient (your coach will help you determine this)
 

Metcon Fitness/Sport

3 Rds
10 Clean and Jerks (135/95)
400m Run
 
*Fitness: (95/65)
*Yesterday’s goal was to move at a steady pace. Today’s goal is to go push your limits with SMOOTH form.
 

Mobility

Lax Ball – shoulders/scaps
Foam Roll – quads

Upcoming Events

  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD