Gaynor and Jill in the last round of the WOD

Station Empty

4 member teams with 4 WODs, one for each team member

50 M KB Farmers Carry Relay (2/1.5) x 4

*one at a time, each member carries 2 KB 25 M out and 25 M back, the entire team must travel with each athlete as they carry the weight

When the relay is complete Athlete A completes

4 rounds of:

7 Sumo Deadlift High Pulls (95/65)

12 Bar Facing Burpees

when Athlete A is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4  (same format as above)

When the relay is complete, Athlete B completes

4 rounds of:

30 Double Unders

12 Toes 2 Bar

when Athlete B is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4  (same format as above)

When the relay is complete, Athlete C completes

1 Round of:

400 M Run

30 KB Swings (1.5/1)

30 Pull Ups (Chin over bar)

when Athlete C is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4  (same format as above)

When the relay is complete, Athlete D completes

30 Ground to Overhead (125/85)

30 Min Max

9 AM

A.  GOAT

6 reps EMOM for 7 Minutes

B.  TOSH

3 rounds of…

200 M Run

*rest the same amount of time as it takes to run

400 M Run

*rest the same amount of time as it takes to run

600 M Run

*rest the same amount of time as it takes to run

Reminders:

4 PM Teens

5 PM CrossFit

6 PM CrossFit

7 PM CrossFit Striking

Register Here for the CrossFit Open…46 athletes strong.. Come on CCF…we can do better than that!  Register today!

Kids/Teens Throwdown  February 11th!  This event is open to ALL kids ages 5-10, so please share with all the little athletes you know!

Billy with Marc and Dan of  Hanson PD/K-9

WOD 4:  Call for Back Up Results

With some incredible teamwork and laughs (not to mention some incriminating photos) here are the results from last weeks challenge….

Congrats again to Boston Fire of CrossFit Florian! AND a shout out to Team Sham-Rockers, their impressive time included a 10 Burpee penalty!

LOVED the team work and communication that was needed in this one!  Nice work everyone!

WOD 5 will be posted tomorrow…..

Make sure you are letting your friends, family, and affiliate know about the Final Challenge being held at Reebok CrossFit ONE on March 3rd!  More info on specifics to be announced soon!

Lonnie

Strength:  Front Squats

1-1-1-1-1-1-1

nothing helps heal a broken heart like heavy squats…..

Post WOD:  2 Minute GHD Hip Extension hold

 Reminders:

Register Here for the CrossFit Open…40 athletes in so far!  Come on CCF…we can do better than that!  Register today!

Kids/Teens Throwdown  February 11th!  This event is open to ALL kids ages 5-10, so please share with all the little athletes you know!

WOD 1

CCFE Warm Up

2 x 2 Mile Run, rest 5 minutes

or

2 x 3K Row, rest 5 minutes

WOD 2

 CCFE Warm Up

4 x 400 M Run, rest 90 seconds

or

4 x 500 M Row, rest 90 seconds

Coach Cuozzo will be holding a CPR training course at Cynergy

on February 23 from 7:00 -10:00 PM

Cost is $40 per person

Open to everyone.

Please contact Jeff at JeffCuozzo@hotmail.com to RSVP or for more information.

Sean

WOD 2.4.12

5 rounds

6 Shoulder Press (70% of 1 RM)

12 Weighted Walking Lunges (1.5/1 KB)

24 Double Unders

*rest 1 minute between rounds

 Reminders:

Register Here for the CrossFit Open…we are up to 33 athletes…..come on CCF, there are more of you out there…sign up!!

Kids/Teens Throwdown  February 11th!

Group Foundations next class starts on February 6th!  Only 1 spot open for the PM Class and 2 open for the AM class!!

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Our Red Shirt Hero WOD is for you….

BRADLEY

10 rounds…

100 M sprint
10 Pull-ups
100 M sprint
10 Burpees
Rest 30 seconds

 Reminders:

Happy Birthday to Jill McCaughey today!!

Tonight:

5:00 PM Kids

5:30 CrossFit

6:30 CrossFit Striking

Register Here for the CrossFit Open

Kids/Teens Throwdown  February 11th!

Group Foundations next class starts on February 6th!  Only 1 spot open for the PM Class and 2 open for the AM class!!

FRC5 Final Event…save the date…March 3 at Reebok ONE.  Sign up sheet for volunteers and judges posted on the white board!

Din and Kevin in the FRC5 WOD 4

Strength:  Squat cleans

5-5-3-3-1-1

*work up to a heavy single, not necessarily a 1 RM

ELIZABETH

21-15-9

Squat Cleans (135/95)

Ring Dips

Reminders:

You can now register for the CrossFit OPEN …the first step in getting ready for the upcoming competition.

Please take a minute and go to this link CrossFit OPEN Registration and register!  The entire Box will be doing these WODs as it will be part of our programming each week, so why not!  This is a community event and we encourage ALL of our athletes to participate!  You’ll be glad you did!

Kids/Teens Throwdown  February 11th!

Group Foundations next class starts on February 6th!  Only 1 spot open for the PM Class and 2 open for the AM class!!

FRC5 Final Event…save the date…March 3 at Reebok ONE.  Sign up sheet for volunteers and judges posted on the white board!

I-Train and Ryan

Strength:  5 x 5 Clean & Jerks @ 60%

1 minute rest in between sets

all sets touch and go

Smokin’ Bear

4 rounds…

5 Burpees

5 Deadlift (95/65)

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Pull Ups

400 M Run

Di

Tonights Line Up:

4 PM Teens

5 PM CrossFit

6 PM CrossFit

7 PM CrossFit Striking

Reminders:

Kids/Teens Throwdown  February 11th!

Group Foundations next class starts on February 6th!

FRC5 Final Event…save the date…March 3 at Reebok ONE