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!

Jess and Lori banging out Bar Muscle Ups

Call for Back-up

4 person teams
30 Minute Max
The work must be completed in the order listed and no additional equipment can be used outside of the teammates themselves.

Station A.  5 Rounds for each athlete of
7 Free Standing Handstand Push Ups + 100 M Sprint

At the start, Athlete A completes 7 HSPU on the HSPU station*, then immediately runs the 100 M Sprint
As soon as Athlete A is done with the HSPU’s, Athlete B can start his/her HSPU’s….this continues with Athletes, C and D before Athlete A starts his/her second round…this order continues for 5 total rounds for each athlete.
There can only be one HSPU station for each team.

*HSPU Station:  Set up 2, 25# plates outside of 1 AbMat.  The athlete must keep his/her hands inside the plate dimension and must touch the head to the mat and finish at full extension for 7 reps.  You cannot use the wall, but you can use your teammates.

As soon as athlete A has completed his/her 5th round, they can then move to the next station.

Station B:  5 rounds of for each athlete of
3 Bar Muscle Ups + 100 M Sprint

Athlete A completes 3 Bar Muscle Ups + 100 M Sprint
Must show control and full extension of elbows at the top of the bar. (see video)
Cannot use anything other than your teammates for assistance and the bar must be at least  fingertip distance with arm at full extension for the tallest member of the team.

As soon as Athlete A has completed the 3 Bar Muscle Ups and starts their run, Athlete B will complete his/her bar muscle ups ON THE SAME BAR, this will continue with Athletes C and D before Athlete A takes over for round 2.  This continues for 5 rounds, then the team moves to the final station.

Station C:  5 rounds for each athlete of
10 Back Squats (135/95) + 100 M Sprint

Athletes will move to Station C and pick up the Barbell.  Once the BB is picked up it cannot be placed back down until Athlete D has completed his/her last run.*
The BB can be set up prior to the start of the WOD.
The BB must be taken from the floor.  You cannot use a rack at any time.
*In the case of a female member, you will have 2 BB’s set up.  The team will have to put the 135#  down and pick up the 95# for the female, then switch back for the male athletes.

If the bar is placed down other than to switch the weight for the female/male, the entire team will have to complete a 10 burpee penalty at that very moment  before continuing on with the WOD.

The athletes will cycle through Station C as stated in the afore mentioned stations.  When athlete D has completed his/her 5th round, that will be the time for the team.  Then the BB can be placed on the floor.

Good Luck!

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

Be ready to work!!

Casey and Jackie

A.  Breathing Burpees

5 Rounds;

10 Burpees

5 Breaths

B.  GOAT

5 reps EMOM for 8 Minutes

C.  Alternate rounds with a Partner:

16 rounds (8 each)

3 Toes2Bar

6 Ring Push Ups

9 Box Jumps

*focus on connecting the T2B, rebounding Box jumps

Antone with Coach Luigi at CrossFit Florian

Some very impressive performances this week!  My thanks to all of you for some tremendous efforts!  A shout out to Jeff Cuozzo  from team Halifax FD/Easton PD for completing an impressive 13 rounds plus 22 reps…the highest numbers this week!  Nice work Jeff!

Congrats go out again to CrossFit Florian’s Boston Fire Department.  Nice work guys!

Here is how it all ended up:

The numbers represent the total number of rounds completed by the top 4 athletes plus any additional reps.

WOD 4 will be announced tomorrow!!  Keep up the great work everyone!!

Greg Stack,  post WOD for Boston Fire

Mike

Sunday Morning Service with Coach Frazier

400 M Run +

3 rounds of…

30 Thrusters (65/45)

20 Pull Ups

10 Burpees

then finish with a 400 M Run

WOD 1

CCFE Warm Up

Run or Row

9-12 X 1:00 minute on 1:00 minute off

max effort on each set, record distances covered

WOD 2

CCFE Warm Up

TOSH

Run  3 x (200 M + 400 M + 600 M)

or

Row 3 x (250 M + 500 M + 750 M)

Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set.

Happy Birthday Will! 

Skill Work:  Split Snatch

Karabel

10 Rounds

3 Power Snatch (135/95)

15 Wall Balls (20/14)

Congratulations to Michael, Colleen and Anne!  Welcome to the family guys!!