Friday 8/1

Fitness:

A1. Front Squat - 8.6.4.8.6.4

Rest 30 sec

A2. Dips x 5 x 6 with 2 sec pause in bottom

Rest 30 sec.

B. Max handstand hold x two attempts

+ 

7 min AMRAP 

10 wall balls (20/14#)

10 box jumps (24/20")

Performance:

A1. Front Squat - 8.6.4.8.6.4

Rest 30 sec.

A2. Ring Dips x AMRAP (-2) x 6 sets

Rest 30 sec.

B. Max distance handstand walk x two attempts

+

7 min AMRAP

15 UB Wall Balls

15 box jumps (30/24")

Thursday 7/31

Fitness:
A. EMOM x 12 min
Even - 3 Hang Power Cleans @ 70-75% max Clean
Odd - 10 Tuck ups

+

For Time-
30 KB Swings (53/35#)
50 DU's or 25 Cal Row if no DU's
30 HR Push ups
50 DU's or 25 Cal Row if no DU's
30 KB Swings


Performance:
A. EMOM x 12 Min
Even - 3 TnG Cleans @ 65 - 75% max clean
Odd - 10 Strict TTB

+

For Time-
30 KB Swings (70/53#)
100 DU's
30 HSPU's
100 DU's
30 KB Swings

Wednesday 7/30

Our very own Bruce Goulart (6AM Class) recently completed the 2014 Lake Placid IronMan! Close to 15 hours of swimming (1.12 Miles), biking (112 Miles) and running (26.2 Miles). This is a huge accomplishment! Congratulations Bruce!!!
Next time any of you are in for 6am be sure to congratulate Bruce. He truly is an inspiration to us all.

Fitness:
A1. Strict Press x 5 x 4 sets
Rest 30 Sec.
A2. Strict Pull ups x 3 or Ring rows x 5 x 4 sets w/ 2 sec pause at top of each rep
 Rest 30 Sec.
B. Max Plank Hold

+

For Time
200 m Run
30 DB thrusters (45/25#)
20 Burpees
400 m Run
20 Burpees
30 DB Thrusters
200 m Run

Perfomance:
A1. Strict Press - Build to 3RM in 4 sets
Rest 30 Sec.
A2. Weighted Pull ups - Build to 3RM in 4 sets (Chin must clearly reach over bar)
Rest 30 Sec.
B. Max L-Sit Hold

For time
400 m Run
50 KB Thrusters (35/26#)
30 Burpees
1K Row
30 Burpees
50 KB Thrusters
400 m Run 

Tuesday 7/29

Fitness-

A1. Deadlift x 6.4.2.6.4.2

Rest 60 sec.

A2. Handstand hold - 30 sec. hold x 6 sets

Rest 60 sec.

+

For time

8 Deadlifts (95/65# for all movements)

7 power cleans

6 S2O

8 ab mat sit ups

7 tuck ups 

6 knees to elbows

6 Deadlifts

5 power cleans 

4 S2O

6 AB mat sit ups

5 tuck ups

4 knees to elbow

4 Deadlifts

3 power cleans 

2 S2O 

4 AB mat sit ups

3 tuck ups

2 knees to elbows

12 min time cap

Performance-

A1. Deadlifts- 6.4.2.6.4.2

Rest 60 sec.

A2. Strict HSPU x 5 x 6 sets

Rest 60 sec.

+

For time

8 Deadlifts (135/85# for all movements)

7 power cleans

6 S2O

8 pull ups

7 ctb pull ups 

6 bar mu or burpee ctb pull ups

6 Deadlifts

5 power cleans 

4 S2O

6 pull ups

5 ctb pull ups

4 bar mu or burpee ctb pull ups

4 Deadlifts

3 power cleans 

2 S2O 

4 pull ups

3 ctb pull ups

2 bar mu or burpee ctb pull ups

12 min time cap

Monday 7/28

CONGRATS to everyone that participated in the in-house comp on Saturday! You all did amazing! We saw everything from several big PR's to some of you conquering fears of trying a comp. We are very proud of all of you. We had a blast and we hope you all did too. 

Please don't forget to put your name on the sign up sheet for the bus to Boston on Aug. 24th. I would like to reserve the bus this week, so if you want on please get on the list! 

And finally, don't forget to submit your Custom Fit Meals order before Tuesday night! We need some more of you on board in order to keep this service for you guys. 

Fitness-

A. Back Squat - E2MOM 2 Reps @ 80% x 5 sets

B1. Strict Pull ups x 5 x 3 sets (no band. use negatives or bench spot instead)

Rest 30 Sec.

B2. Hollow Hold x 45 sec. x 3 sets

rest 30 Sec.

+ 

3 Rounds For Time

21 Wall Balls

15 Hang Squat Cleans (95/65#)

9 Burpees

Performance-

A. Back Squat - E2MOM 2 Reps @ 80% x 5 sets

B1. Muscle up x 3 x 3 sets (Skill work if no MU yet)

Rest 30 Sec

B2. V- Ups x 25 x 3 sets

Rest 30 Sec.

+

3 Rounds For Time

21 Wall Balls

15 Hang Squat Snatches (95/65#)

9 Burpee Lateral Bar Hops

Friday 7/25

The in-house comp will kick off at Noon on Saturday. Today is the last day to sign up! We will make the heats based on who is on the sign up sheet. 

No noon class this Saturday due to in house comp.

CrossFit kids/teens camp starts Aug. 11th. Please sign your kids up at least a week in advance. 

Still need a few more people for the bus to Boston! I want to reserve the bus soon, so please sign up so I know you're in! 

Fitness:

Strength: 

A. 6 minute emom 

3 deadlift @ 65-70%

Wod:

45 seconds Rowing for calories

15 second Rest

45 seconds of Abmat sit ups

15 seconds of Rest

45 seconds of Kettlebell Swings (53/35)

15 seconds of Rest

45 seconds of air squats

4 minutes and 15 seconds  Rest

Performance: 

Strength: 

A. 6 minute emom 

3 tng deadlift @70-75% 

Wod: 

45 seconds Rowing for calories

15 second Rest

45 seconds of Tuck ups 

15 seconds of Rest

45 seconds of Kettlebell Swings (70/53)

15 seconds of Rest

45 seconds of Wall Ball Shots (20/14)

4 minutes and 15 seconds  Rest

X4 sets

Thursday 7/23

In-house comp this Saturday! It will be kicking off at Noon! Party and watching CrossFit games afterwards. We are not posting the WOD's till a few more people sign up though. It will be fun!

Please sign up for the bus to Boston. I need to reserve the bus as soon as possible! $30.00 per person. 

Don't forget to order your Custom Fit Meals!

Fitness: 

Strength: 
A1. Strict press 
4 sets of 8 

A2. Flutter kicks 
4 sets of 45 seconds 

Wod: 
12 minute amrap 
10 wall balls 
10 box jumps 
10 knee to elbows 


Performance

Strength: 
A1. Strict shoulder press 
Take 4 sets to build to 5rm

A2. V-ups 
4 sets x 20 reps 

Wod: 
12 minute amrap 
10 wall balls 
10 box jumps 
10 toe to bars 

Wednesday 7/23

Hey guys, a few reminders:
- The in-house competition is THIS Saturday!  Sign up! It is just for fun, there will be great WODs and a party afterwards! 

If you don't sign up to compete we could use a hand for "judges" to count reps.

- sign up for a spot on the bus to see Kris and the Boston Iron up in Massachusetts on August 24th. We need 50 people for the bus, and it is the ONLY time we will be able to see him thos season, so lets go! You can now order Boston Iron gear online at NPGL's website so snag some gear before they sell out.

Fitness:

Strength:

A1. Bench Press 

10.8.6.4.2

A2. Single Leg KB Deadlifts 

5 sets of 6 each leg

Wod: 

For time:

750 meter row 

20 walking lunges w/ ball not ovhd (20/14)

30 burpees 

20 walking lunges w/ ball not ovhd (20/14)

400 meter run 

Performance: 

Strength:

A1. Bench Press 

10.8.6.4.2

A2. clean grip RDL @80% of max clean 

5 sets X 4 reps 

Wod:

For time:
Row 1000 Meters
20 Overhead Walking Lunge (45/25)
30 Burpees 
20 Overhead Walking Lunge (45/25)
Run 800 Meters

Tuesday 7/22

Don't forget to order your custom for meals before midnight tonight. Today's orders will be here Saturday. Also don't forget to use your discount code, CFM10, 10% off your first order.

Tonight is yoga night @ 6:30pm. Please being your own mat!

Fitness:

strength:
A. Snatch balance 
build to tough double weight with perfect form
(if having trouble with Overhead mobility, focus on OHS form)

B. 40 tuck ups 

wod:
for time:
21-15-9 
front squats 
pull ups/ring rows 

Performance:

Strength:
A. Hang Squat Snatch 
build to max in ten minutes

B. Accumulate 1:30 minutes in Ring L-Sit holds 

Wod:
for time:
12,9,6
squat cleans (185/125)
CTB Pull ups 

Monday 7/21

Don't forget to stop at the front desk and sign up for our in-house competition. This is just for fun, so we want to see everyone participate. There will be scaled and RX divisions, so everybody will be able to do the workouts. It is $25.00 a person, this is so we can throw a little celebratory party after the workouts. 

The sign up sheet for the bus to Kris' first match in Boston is on the front desk too. Please sign up if you're getting on the bus. I need to reserve it soon and need to know how big of a bus to get. 

Get your kids signed up for the Aug. 11th kids camp now. Camp is Monday, Wednesday, and Saturdays, kids @ 9am teens @ 9:30am.

DON'T FORGET TO ORDER YOUR CUSTOM FIT MEALS BEFORE TUESDAY NIGHT IF YOU WANT IT FOR NEXT WEEK! Also, try their protein bars. Best bars ever! 

Fitness-

Strength:
A. Back squat
6 minute emom 
3 reps @ 70-80% 

B1. Wall walks 
5 sets of 2 reps 
B2. Arch Rocks 
5 sets of 10 reps 

Wod:
for time:
50 HR push ups 
25 db thrusters (45/25)
15 burpees 
50 kb swings (53/35)

Performance:
Strength-
A. Back Squat 
6 minute EMOM
1 rep @ 85-90%

B. HSPU skill work 
Choose between 45# plate deficit or from floor 
30 total strict HSPU 

Wod:
for time:
50 HR push ups 
25 thrusters (135/85)
15 burpees 
50 kb swings (70/53)

Friday 7/18

Sign up for the RedZone In-House Comp at the front desk. Put your name down and if you're doing scaled or RX division. 

$25.00 per person and party afterwards.

Also, the sign up sheet for the bus to Coach Kris' first match in Boston is on the front desk. Please sign up if you want a seat. $30.00 per person. 

Last chance for kids to sign up for CrossFit kids camp session 1 is this weekend. Session 2 starts Aug. 11th.

DON'T FORGET TO ORDER YOUR CUSTOM FIT MEALS! By the way, they also have hands down the best protein bars ever! 

Fitness:
A. Front Squat x 2 x 6 sets @ 23x1 tempo
B1. Clean Grip RDL x 5 x 3 sets
Rest 60 sec
B2. Ring row x 7 x 3 sets w/ 2 sec pause at top
Rest 60 sec

+

10 min AMRAP
15 pull ups
10 hang squat cleans 95/65#
5 burpees

Performance:
A. Front squat x 2 x 6 sets @ 23x1 tempo
B1. Clean grip RDL x 5 x 3 sets @ 90% max clean
Rest 60 sec
B2. Weights strict pull ups x 5 x 3 sets (pause at top)
Rest 60 sec

+

10 min AMRAP
15 CTB pull ups
10 hang squat cleans 135/95#
5 burpee lateral bar hops

Thursday 7/17

RedZone In-House Competition!

Saturday July 26th!

This is a friendly competition for RedZone members only. We encourage everyone to give it a shot! We will have scaled and RX divisions, so everyone will be able to participate. 

It is $25.00 to sign up, just sign up at the front desk. We will have a party/BBQ after. 

Also, our CrossFit kids summer camp program is starting next week. July 21st through Aug. 8th. Classes will be Monday, Wednesday, and Saturday. Kids class is at 9am and teens at 9:30am.

We will have a second camp starting Aug. 11th through the 30th. 

Lastly, Coach Kris's first Boston Iron match is August 24th in Boston! I want as much RedZone support as possible. I'm looking into getting a bus to take us up to Boston. It will be $30.00 per person for the bus. We will leave Newtown that Sunday morning and be back that evening so plan accordingly. There will be a sign up sheet at the desk so I know who is going on the bus. 

DON'T FORGET TO ORDER YOUR CUSTOM FIT MEALS!

Fitness:
A. Push jerk x 2, EMOM X 8 mins @ tough weight
B. Hang Clean x 2, EMOM x 8 mins @ 70% max clean

+ 


For time-
30 S2O 95/65#
250m row
30 dips
250m row
30 knees to elbows

Performance:
A. Push jerk x 2, EMOM X 8 mins @ tough weight
B. Hang Clean x 2, EMOM x 8 mins @ 70% max clean 

+

For time
30 S2O 135/95#
150 DU's
30 Ring Dips
150 DU's
30 toes to bar

Wednesday 7/16

We are excited to announce a new partnership with Custom Fit Meals!  Our partnership provides our members and community with a convenient and affordable way to eat healthy. Here’s what you need to know about Custom Fit Meals.

 

How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up.  All meals are prepared in a fully licensed, USDA-certifiedcommercial kitchen by a team of culinary chefs, delivered safely to our facility via refrigerated vehicle, and stored in on-site refrigerators.

 

There are no contracts or commitments.  All orders are placed week to week.  Simply place your order on-line atwww.customfitmeals.com by Tuesday each week to receive your meals for the following week of service. Their easy on-line ordering system allows you to choose the number of meals you want and the types of foods you like.Gluten-Free, Primal (includes dairy), Zone and Paleo meals are available. There are 15 menu items you can choose from each week (breakfast, lunch & dinner) and 6 weeks of rotating menus.  Meals are sold in increments of 5, with an average meal price of $10/meal.

 

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.  All meals are made from FRESH, unprocessed ingredients and taste delicious!

 

Food Quality. Food quality is extremely important. CFMmaintains the highest standards in selecting the foods that go into their meals.  They use only USDA-certified All Natural, antibiotic-free poultry, grass-fed beef, and pastured pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources.  The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service and a link to his story is shown below:

https://www.customfitmeals.com/fat2fit/changing-lives-through-nutrition

 

If you are interested in trying Custom Fit Meals and having your meals delivered here for pick up, use discount codeCFM10 and receive 10% OFF your first order!  Remember to place your order by Tuesday night this week to receive meals for next week.

Fitness: 
A1. Snatch pull x 3 x 4 sets
Rest 60 sec
A2. OHS x 3 x 4 sets @ 35x1 tempo
Rest 60 sec
B. hollow hold to superman x 30 

+

For time-
50 DB thrusters 40/25#
40 DB snatches alt. arms 40/25#
30 push-ups 
20 pull ups or ring rows
10 burpee box jumps 24/20"
21 min time cap

Performance:
A. Snatch pull + hang snatch + OHS
X 6 sets building
B. False Grip L-Sit Hold x 20 sec x 3 sets

+ 

For time-
50 thrusters 75/55#
40 power snatches 75/55#
30 HSPU
20 CTB pull ups 
10 burpee box jumps
21 min time cap

Tuesday 7/15

Lululemon will be here this evening! The trunk show will be starting at 3:30pm, so come by do some shopping, get your work out in, and then stay for yoga with Deidre at 6:30! 

Remember to please bring your own mat!

Fitness:
A1. Deadlift x 3 x 6 sets @ 65-70%
Rest 60 sec.
A2. Wall walks x 3 x 6 sets
Rest 60 sec.
B. 50 tuck ups

+

21.18.15.9.6.3
KB swings 53/35#
Box jumps 24/20"
8 min time cap

Performance:
A1. Deadlift x 3 x 6 sets @ 65-70%
Rest 60 sec
A2. Strict HSPU x 7 x 6 sets
Rest 60 sec
B. 30 strict Toes to Bar

+

8 min AMRAP
21.15.9
Kb swings 70/53#
Box jumps 30/24"

Monday 7/14

Fitness:
A. Back squat 70% x 2 reps EMOM x 10 min @ 23x1 tempo
B1. Strict pull ups x 5 x 3 sets (2 sec pause at top)
Rest 30 sec
B2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

3 min AMRAP
8 burpees
30 double unders or 30 lateral bar hops
8 thrusters 95/65#
100 m run (down the hall and back)
25 tuck ups
Rest 2 min x 3 rounds

Performance:
A. Back squat 70% x 2 reps EMOM x 10 min @ 23x1 tempo
B1. Muscle up + dip (1+2) x 2 x 3 sets
Rest 30 sec
B2. V - ups x 25 x 3 sets
Rest 30 sec

+

3 min AMRAP
8 burpees over erg
250m row
8 clean and jerks 95/65#
250m row
10 Toes to Bar
Rest 2 min x 3

Friday 7/11

CONGRATULATIONS COACH KRIS ON BEING SIGNED TO THE BOSTON IRON!

Kris was drafted in the 3rd round of the inaugural NPGL Draft. This officially makes Kris a professional athlete! His first match is August 24th in Boston against Miami Surge! It's safe to say that RedZone will be closed that day and I want as many RedZone Athletes there at the match as possible! Keep updated at NPGL.com for ticket sales.  

In other news, Custom Fit Meals is HERE! Go to CustomFitMeals.com to make your account and place your first order. Be sure to select CrossFit RedZone as your pick up location!

This coming Tuesday, Lululemon will be putting on a trunk show at RedZone. From 3:30pm to 6:30pm. Come by get your workout in, do some shopping and then stay for Yoga at 6:30pm (maybe try out your new gear).

Fitness-

Strength:

A. Front Squats 3 reps X 4 sets @ 80-85%

B1. 4 wall walks x 3 sets

B2. single leg kb deadlift - 7 each leg x 3 sets

Wod:

3 rounds for time 

20 pull ups

20 cal row 

Performance-

Strength:

A. Front Squats 3 reps X 4 sets @ 80-85%

B1. 7 strict hspu x 3 sets 

B2. single leg kb deadlift- 7 each leg x 3 sets

Wod:

For time:

3 rounds for time 

25 CTB pull ups 

10 cal AB

Thursday 7/10

The NPGL draft is TODAY! I will have the live feed on at the gym if you want to come by and watch. You guys can also tune in at NPGL.com to watch Coach Kris be selected for the first professional fitness league!

 

Fitness-

Strength:

A. 12 minute emom 

even- 15 tuck ups 

Odd- 7 box dips  

Wod:

3 minute amrap 

20 wall balls 

20 K2E

20 box jumps 

20 kb swings 

20 burpees 

Rest 3 minutes 

X 3 rounds 

* score is 3 amraps added up 

Performance-

Strength:

A. 12 minute emom 

even- 10 toe to bars

odd- 2 muscle ups    

Wod:

Movements:

20 cal rower

30 wall balls 

20 T2B

30 box jumps 

20 kb swings 

30 burpees 

2 minute amrap 

Rest 1 minute 

4 minute amrap 

Rest 1 minute 

6 minut amrap

*score is 3 amraps added up

Wednesday 7/9

Coach Kris leaves today for the NPGL Draft! Be sure to send him a good luck message. The first two hours of the draft will be streamed online live! The draft is this Thursday starting at 11:00 am. I will have it on at the gym! Please feel free to come by and watch. You can keep updated at NPGL.com.

I hope everyone is excited for Custom Fit Meals to be getting in this week too! Explore the menu, look at the plans, and bring me your questions. CustomFitMeals.com 

Next Tuesday,  the 15th, lululemon athletica Danbury Showroom will be here from 3-7pm for a Trunk Show. They will be offering complimentary fit sessions to everyone so definitely check them out! Come for the WOD, shop and do some yoga at 6:30 with Deidre! 

Fitness-

Strength:

A1. Push Press build to a tough triple in 5 sets 

A2. 7 Horizontal ring pull ups *2 sec. pause at top of pull 

Wod:

12 minute amrap 

200 meter run (red wall to parking lot mail box, don't cheat touch the wall every time)

8 DB S2O (45/25#)

6 DB thrusters (45/25#)

4 DB front squats (45/25#)

Performance-

Strength:

A1. Push Press build to a tough triple in 5 sets 

A2. 2 legless rope climbs (use legs if needed) X 5 sets 

Wod:

12 minute amrap 

400 meter run 

8 S2O (115/85#)

6 thrusters (115/85#)

4 power cleans (115/85#)

Tuesday 7/8

YOGA TONIGHT @ 6:30pm

Bring your own mat!

Fitness-

Strength:

A. Snatch Balance + OHS (1+2) X  5 sets

B1. 10 hollow rocks X 3 sets  

B2. 10 arch rocks X 3 sets 

Wod:

3 rounds for time

15 deadlift 185/115

15 Ring Dips 

20 box jumps 24/20"

Performance-

Strength:

A. Power Snatch- Build to tough single in 10 minutes

B. 75 tuck ups 

Wod:

21-15-9

deadlifts 225/145

burpees 

box jumps 24/20"

Monday 7/7

Reminder: Sign up this week for either the Lift-for-A-Purpose Olympic Weightlifting meet OR the CrossFit Milford Gladiator Gauntlet. Both are charity events and RedZone has supported both in recent years. Here are the registration links again. Both events are THIS SATURDAY!

Lift For A Purpose

Gladiator Gauntlet

Custom Fit Meals will be starting the end of this week! The new CFM fridge will be here Friday and then everyone can start placing their orders. Please check them out at www.customfitmeals.com.

This is the answer to the questions we have been getting like "how do I lose this last bit of weight?" or "What can I do to help me get to the next level?". Not only is Custom Fit Meals the answer, it's the "Easy Button". They take the guess work and the food preparation out for you. Just order what you need for the week, they deliver directly to the gym, heat up and eat up. Clean, convenient, and affordable. If you have any questions please do not hesitate to ask any coach.

Fitness-

Strength:

A1. Back Squats 

5.4.3.5.4.3

A2. strict pull ups 

3 reps X 6 sets

 

Wod:

10.9.8.7.6.5.4.3.2.1

Wall Balls 

Russian KB swings 53/35

Performance-

Strength:

A1. Back squats 

5.4.3.5.4.3

A2. Weighted pull ups 

3 reps X 6 sets 

Wod:

7 rounds for time 

10 wall balls *must be UB

10 kb swings 53/35

Friday 7/4

Reminder: Only 9:00am, 10:00am, and 11:00am classes today!

Custom Fit Meals will be starting the end of next week! The new CFM fridge will be here Friday and then everyone can start placing their orders. Please check them out at www.customfitmeals.com.
This is the answer to the questions we have been getting like "how do I lose this last bit of weight?" or "What can I do to help me get to the next level?". Not only is Custom Fit Meals the answer, it's the "Easy Button". They take the guess work and the food preparation out for you. Just order what you need for the week, they deliver directly to the gym, heat up and eat up. Clean, convenient, and affordable. If you have any questions please do not hesitate to ask any coach.

Happy Independence Day!!! Have a fun and safe holiday weekend!

4th of July HERO WOD

Morrison
50-40-30-20-10
Wall Balls (20/14#)
Box Jumps (24/20")
KB Swings (53/35#)

Thursday 6/3

“How can I fix my overhead squat?”

Lets talk about a couple of things that I see during classes and some things that will help the movement today (and without having to punish yourself everyday with it).

One of the first things I notice is that the knees are the first thing to move during the descent in to the bottom of the squat. This will certainly end with you shifting forward and onto your toes and then the bar coming forward, making it very difficult to execute the OHS. A fix to this is to consciously push your butt back first. Another way to get your butt back is to screw you feet into the floor (like tearing the floor apart with your feet). Doing this will allow your hips to go back easier and for you to drive your knees out and stay on your heels.

Another limiter that can cause anyone restrictions with just about any movement we do is mobility! We do a good job of focusing on the quads and hammies because it is necessary and for most the biggest trouble spots. Plus, you can just throw an abmat of the floor, lean against the wall and catch up with a friend. But primarily because we demand a lot of from our quads and hamstrings, we know they have to be ready. But lets talk about something we might miss, our ankles. We all sometimes tend to overlook these little guys. Why? Is it because we don’t know where to start? Tight ankles affect our squat and that may be a reason why you roll onto your toes. This may also cause you to squat with really wide feet or have a hard time getting below parallel. So next time you come in early before your class, grab a coach and ask what to do to improve your ankle flexibility (or any mobility questions you may have). We are all more than happy to help and show you how! To test your ankle mobility, check out this video from MobilityWOD.

Now lets talk about your midline stability. Staying tight while keeping our chest up is just as important as any mobility work we could do. It’s simple – if our core isn’t tight, you will lose the lift. When we lose our midline stability and the shoulders roll forward, the load will take us with it. So what can you do to improve this movement?

• Hips back, chest up – this will help if you are bending the knees first and rolling forward.
• Mobility – ask your coach for ways to improve overhead mobility or check out those ankles! Also check out these videos for mobility help:
  • Tight Ankles: Tight ankles by MobilityWOD ;
  • T-Spine: Best overhead tspine prep by MobilityWOD
  • Lats and Shoulders: The Simple Five Way Shoulder by MobilityWOD
• Tight core - this goes with everything we do in here! Practice rib cage down, butt tight (hollow body position) and the more you do this, the less you will have to think about it.

It’s not so scary once you get a little more experience with the movement so don't be afraid challenge yourself.

Fitness: 

A1. Snatch Balance + OHS ( 1 + 3 ) x 3 sets

Rest 1 Min

A2. Snatch Grip RDL x 6 x 3 sets

Rest 1 Min

+

For Time-

3 Rounds

500 m Row (or 10 Cal AB)

10 S2O (95/65#)

10 Burpees

30 DU's or 90 Singles

Performance:

A1. Snatch + Snatch Balance + OHS (1+1+3) x 3 sets

A2. Snatch Lift off + Snatch Pull (2+2) x 3 sets

+

For Time-

3 Rounds

500 m Row

10 Ground 2 Overhead (135/95#)

10 Burpees

50 DU's 

Wednesday 6/2

Another up coming event! CrossFit Milford is hosting their 4th Gladiator Gauntlet Race. This is a CrossFitters adventure race similar to a Spartan or Warrior Dash, just local! And to top it off it is a charity event too! All the proceeds will be going to the CT Make-A-Wish Foundation!
Teams of 4 will race 2.5 miles through Eisenhower Park in Milford. Along the 2.5 mile trail are a series of obstacles and mini-wods. The race will take place Saturday July 12th at 9am. I know that is the same day as the Olympic Weightlifting meet, so you will have to pick one over the other, sorry.

To register follow the link below:
 
http://www.eventbrite.com/e/cfm-gladiator-gauntlet-tickets-12078137033?aff=es2&rank=0

Also, Lululemon will be putting on a trunk show for us at RedZone. The table will be set up from 3:30 - 6:30 pm on Tuesday July 15th. So please come by and get yourself some new gear.

Fitness:

A. Deadlift x 2 Reps EMOM x 8 min @ 65%

B. CG Bench Press - 2 reps @ 80% rest 30 sec. 4 reps @ 65% rest 1 min x 3 sets

+

For Time-

30 Cal Row

50 Push ups

50 Sit ups

30 KB Swings (53/35#)

Performance:
A. Deadlift x 2 Reps EMOM x 8 min @ 65%
B. CG Bench Press - 2 reps @ 80% rest 30 sec. 4 reps @ 65% rest 1 min x 3 sets

+

For Time-

30 DB Snatches alternating (70/45#)

30 Toes to Bar

30 strict HSPU

30 Cal Row

Tuesday 7/1

Yoga is BACK! Tonight @ 6:30!

Bring your own mat please!

Fitness:

A. High Hang Squat Clean + Hang Squat Clean x 5 sets building

B1. Dips x 2 - 3 reps @ 33x1 tempo x 3 sets

Rest 30 sec.

B2. Hollow Rock x 10 x 3 sets

Rest 30 Sec.

+

10 Min AMRAP

5 Box Jumps (20/18")

10 Pull ups or Ring Rows

15 DB Thrusters (40/20# per hand)

Performance:

A. Power Clean + Clean Pull under + Jerk (1+2+1) x 5 sets

B1. Ring Dips x 1 - 2 @ 55x1 tempo
rest 30 sec

B2. 30 Sec L-Sit Hold with parallettes 

Rest 30 sec.

+ 

10 Min AMRAP

5 Box Jumps (24/20")

10 CTB Pull ups

15 Thrusters (95/65#)