Piece of Cake on the Run
1 Mile Run Buy-in
then....
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
Wall Balls (20/14 to 10 ft)
AbMat Sit-ups
Bonus Work:
21-15-9
GHD Sit-ups/Weighted Sit-ups
Weighted Walking Lunge Each Leg (Kettlebell 1.5/1)
Upper Cape CrossFit |
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Monday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM
Piece of Cake on the Run 1 Mile Run Buy-in then.... 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (1.5/1) Wall Balls (20/14 to 10 ft) AbMat Sit-ups Bonus Work: 21-15-9 GHD Sit-ups/Weighted Sit-ups Weighted Walking Lunge Each Leg (Kettlebell 1.5/1)
1 Comment
Kyle and Amy KB - UCCF and Mike and Todd - CF Prototype
Best wishes to Kim Bostwick for a very Happy Birthday on Sunday!!! SUNDAY OPEN GYM 8:00 - 10:00 AM "It Takes Two to Tango" AMRAP 30 Minutes w/ a partner; alternating rounds: 150 m Row 10 Pull-ups 10 Burpees 30 DUs *score total rounds & reps w/ partner WOD Courtesy of CF Prototype Congratulations to Marty McCabe for being the Athlete of the Month! Please go to the Athlete of the Month page to learn more about this great guy!
Happy Birthday to Kathryn Merola, Jackie Moyse-Parkes and Sharon Benjamin!! Enjoy your day ladies! Red Shirt Friday! Show your support for our troops! A. Power Snatch EMOM 8 Minutes 2 Power Snatch 1 OHS (@65% 1RM OHS) B. "Nancy" 5 RFT 400m run 15 OHS (95/65) Bonus Work: 5-5-5 5-5-5 Pull-ups (Negatives, Strict, Kipping, Weighted) 15 Rocking Hollow Rocks After Each Set Congratulations to "UCCF A Team: I Pity the Food" aka Mareana's Team for winning the most team challenges during the Nutrition Challenge!
The following people were on the team: Mareana Ricci Tiapula Eric Jensen Pam Drayton Michael Rogers Jay Gonneea Gary Bostwick Sarah Walsh Russ Spencer Congratulations to our BINGO WINNERS: 1st Place: Justin Moffatt 2nd Place: Mareana Ricci Tiapula and Lacey Marie Fogg Tied! 3rd Place: Collin Spear All of you has a prize waiting for you on the counter. Great job everyone! Sumo Deadlift 15 Minutes to Work up to 1RM Sumo Deadlift Then..... 5x3 Sumo Deadlift @ 75% Bonus Work: 15-12-9-6-3 V-ups Goblet Squats Wednesday Kids Class 4:45 - 5:45 PM or Teens Class 6:00 - 7:00 PM
Wednesday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM A. Death by Thrusters (135/95) 1 Thruster the First Minute 2 the Second Minute 3 the Third Minute, etc. Carry on until you are unable to complete the set number of Thrusters within the minute. B.Death by 10 m Run 10 m in the first 1 minute, Run 20 m in the second 1 minute, Run 30 m in the third 1 minute ... Continuing this for as long as you are able. Bonus Work: 3 Rounds 10 Ab Roll-outs 10 Front Rack Alternating Lunges You pick Weight! Best wishes to Jack Laurendeau for a very Happy Birthday!!!!
Ouch AMRAP 20 Ascending reps 1, 2, 3, 4, 5.... Power Clean (95/65) Push Press Back Squat EMOM - 1 Burpee Bonus Work: 3 Rounds 10 Push-ups w/ 3 sec hold and shoulder tap 15 Butterfly Sit-ups Monday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM
A. Shoulder Press 6x2 climbing in weight rest as needed B. No Rest for the Wicked AMRAP 8 2 HSPU 4 C2B pull-ups 6 Box Jump Overs Bonus Work: Crossover Symmetry (recovery) or 10 min of shoulder mobility SUNDAY OPEN GYM 8:00 - 10:00 AM
SUNDAY SQUATS with Coach Tony 11:00 - NOON With a partner: "Angie" 100 Pull-ups 100 Push-ups 100 Situps 100 Air Squats Rest 4 min then "Karen" 150 Wallballs (20/14) Score is total time overall One partner working at a time Wishing Bob Richards a very Happy Birthday! Have a great day!!!
Red Shirt Friday! Show your support for our troops! SUNDAY SQUATS, this Sunday, April 23rd, with Coach Tony 11:00 - NOON A. Complex - 5 x 1 3 Deadlifts 2 Hang Power Cleans 1 S2O (Ascending in weight) B. 5x 15cal sprints on rower Rest for effort Bonus Work: 5 rounds NFT: 10 GHD back extensions 10 anchored T2B Happy Birthday to Scott Britton! Enjoy your day!
A. EMOM 12 Minutes: Turkish Get-up 1 Per Arm Each Minute B. AMRAP 13 Minutes: 10 KB hang snatches (5 each arm) 15 Goblet Squats (1/.75) Bonus Work: 10 minutes of mobility (ask a coach) |
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February 2019
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