5K Fun Run/Walk this Saturday
By cynthiabrown | February 14, 2012
Please join your hosts, Jilly and Gaynor, as we raise funds to support wounded soldiers via The Red Sox Foundation/Run to Home Base 2012. We’ll be having a 5K Fun Run starting at Jill’s house followed by a cookout and 50/50 raffle.
Run will kick off around noon with lunch and a quality hang to follow. Please feel free to bring the beverage of your choice, but we’ll have sodas, water and juice boxes for the kids.
Donations are voluntary but would be tremendously appreciated! Let’s let those who risk their lives defending our nation know we are still behind them when they need it most.
Even if you choose not to run or walk, come hang out. We’d love the support! thanks!
24 Lewis Park, Rockland, MA 02370
11:00 AM-4:00 PM
Please Donate Here….Run to Home Base 2012
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2.14.12
By cynthiabrown | February 14, 2012
Gordon and Dennis
A. Every 30 seconds complete the following (for 10 minutes)
1 Power Clean (65%-70% of your 1 RM)
1 Hang Power Clean
1 Push Jerk
Ryan and Dan
B. Complete 3 Rounds of the following circuit…
1 Weighted Pull Up (as heavy as possible)
10 Perfect Squats
2 Weighted Pull Ups
10 Perfect Squats
3 Weighted Pull Ups
10 Perfect Squats
4 Weighted Pull Ups
10 Perfect Squats
5 Weighted Pull Ups
10 Perfect Squats
Reminders:
8 Days left before the Open…..REGISTER TODAY!
Tonight’s Line Up;
4 PM Teens
5 PM CrossFit
6 PM CrossFit
7 PM CrossFit Striking
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WOD 2.13.12
By cynthiabrown | February 13, 2012
Melanie at the Teen Competition this weekend
From the Mainsite:
2000 M Row
50 Wall Balls (20/14)
1000 M Row
35 Wall Balls (20/14)
500 M Row
20 Wall Balls
*a shout out to those of you who opted to run this one! And to those of you went heavier on the Wall Balls!! Great stuff!
More shots of our teens in action!!
Brailey
Joe
Nathaniel
Payton with Coach Carse
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CrossFit Kids/Teens Challenge
By cynthiabrown | February 13, 2012
A great day with amazing performances!
My thanks go out to Suzie and Jen for putting this together and for all of you who traveled to be here with us!
You guys are indeed the Future of Fitness!! Keep up the great work everyone!
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FRC5 WOD 5: Station Empty Results
By cynthiabrown | February 13, 2012
Jeff Cuozzo of Team Halifax FD/Easton PD
WOD 5 Results…
This was a close race for 1st , 2nd and 3rd place this week with Team Sham Rockers representing CrossFit Southie taking first place! Congratulations guys!
Keep up the great job everyone! WOD 6 to be announced tomorrow AM!
| 1 | Sham-Rockers | 19.50 | ||
| 2 | Boston FD | 21.03 | ||
| 3 | Hanson PD/K-9 | 21.54 | ||
| 4 | Halifax FD/Easton PD | 24.19 | ||
| 5 | MPD 2 | 25.55 | ||
| 6 | East Bridgewater PD | 26.53 | ||
| 7 | MPD 1 | 27.32 | ||
| 8 | Team Outcast | 27.44 | ||
| 9 | Bridgewater PD | 30.00 | 4 | 13 |
| 10 | Mutual Aide | 30.00 | 4 | 3 |
| 11 | Marshfield Fire | 30.00 | 3 | 30 |
| 12 | Falmouth | 30.00 | 3 | 3 |
| 13 | Barnstable County Sheriffs Department | 30.00 | 3 | 1 |
| 14 | North West Fire | 29.47 | *scaled | |
Teams that did not make the 30 minute time cap were arranged by the last round completed and the total number of reps completed in that round.
A tremendous effort by all!
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Sunday Morning Service, 2/12/12
By Chip | February 12, 2012
1) Complete one pistol every 20 seconds; alternate legs each interval. 10 minutes total.
2) In teams of 2, complete the following:
A) 150m Row + 10 Box Jumps
B) 150m Row + 10 Wall Ball
-First athlete completes Part A, then second athlete completes Part A… Then first athlete completes Part B, then second athlete completes Part B. That is one rounds.
-Complete 5 rounds
Great job today on both the skill portion and the team workout.
Please sign up for the CF Open… we are well over 60 athletes, but we are striving for 100% participation… You have nothing to lose!!
From 2-4pm today, Colleen Egan and I will be competing in the “V-Day Relay” at CATZ in Hingham (35 Pond Park Road). This is not a CrossFit facility/event, and we have NO IDEA what they are going to ask us to do. If anyone is looking for something to do, we’d love a cheering squad!
Enjoy the rest of your weekend!
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CCFE Team WODs Feb Week 3
By cynthiabrown | February 12, 2012
WOD 1
CFE Warm Up
2 Mile Tabata Run
Run 20 seconds, rest 10 seconds for 2 miles
or
4K Row
Row 20 seconds, rest for 10 seconds for 4000M
WOD 2
CFE Warm Up
Team Run Relay
10 X 400 M each with 3 person teams
*if running by yourself, rest would be 2 X your work
or
Team Row Relay
10 X 500 M each with 3 person teams
*if running by yourself, rest would be 2 X your work
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WOD 2.11.12
By cynthiabrown | February 11, 2012
GRACE
30 Clean & Jerks (135/95)
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WOD 2.9.12
By cynthiabrown | February 10, 2012
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.
Our Red Shirt Hero WOD is for you…
McCluskey
3 rounds
9 Muscle Ups
12 Burpee Pull Ups
21 Pull Ups
800 M Run
*if you have a 20# vest, wear it
Reminders:
Sign up for the CrossFit Open…we are up tp 63 athletes and we are currently 4th place world wide for the biggest team registerd….AND we can do better than that! Please sign up today! EVERY ATHLETE counts! REGISTER HERE
Kids/Teens Challenge tomorrow! Athletes meet at 10… and we are still in need of some judges and volunteers so please come in and help!CCF, please come out and support our Future of Fitness!
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WOD 2.8.12
By cynthiabrown | February 9, 2012
Pizzi coaching Michelle in WOD 1 of the FRC5 Challenge
Strength: Deadlift
5 reps @ 40% EMOM 5
rest 1 minute
5 reps @ 50% EMOM 5
rest 1 minute
B. 3 Rounds of
AMRAP 5
3 Deadlift @ 60%
6 BB Lateral Hops
9 Hand Release Push Ups
*rest 1 minute between rounds
Team Mutual Aide
Reminders:
RED Shirt Friday tomorrow!
Kids challenge this Saturday. Athletes meeting at 10 AM. We have still have room for more so make sure you let us know if you are interested in competing!
CrossFit at 5:00 and 6:00 tonight
CrossFit m at 7:00
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