Thursday 6.5

Strength: 

A1.  Back squat 

5 sets of 5 @tough weight 

A2. Weighted pull ups 

5 sets of 3 

Wod: 

21-15-9

Deadlifts 

Box jumps 

Level 1: 135/85, 20/16

Level 2: 205/ 125, 24/20

Level 3: 275/185, 24/20

Wednesday 6.4

Hey guys, hust a reminder that we do not have a 6:30pm class on Tuesdays!

A. Power Snatch Cluster 2.2.2 rest 15 secs rest 2:00 x 3 (tough weight with perfect form)

B. 50 T2B for time (must be done in sets of 5 unbroken)

WOD: 

10 min ARAMP

15 KB swings 

15 burpees 

Level 1: 35/26

Level 2: 53/35

Level3: 70/53

Tuesday 6/3

NO YOGA TONIGHT

Our retail shop is up and running Redzone!  We have our price sheet up for your convenience and all of the coaches are here to answer any questions you have regarding any of the products. Here is our first feature of the week.

Product Focus: Fuel for Fire

What is it: pureed fruit plus whey protein. That's it. Nothing artificial. No mysterious ingredients.

What should I use it for: With 10 grams of protein and natural carbs from fruit, Fuel Packs are perfect for pre-workout energy or post-workout recovery.

What are the flavors: 
- Sweet Potato Apple (pears, apples, sweet potatoes, water, whey protein isolate, natural flavor, cinnamon, ascorbic acid) 
      -protein: 10g
      -carbs:15g
      -fat:0g
      -calories:100
- Banana Cocoa (bananas, apples, whey protein isolate, unsweetened Dutch cocoa powder, ascorbic acid, natural flavor, citric acid.)
      -protein:10g
      -carbs:22g
      -fat:1g
      -calories:130
-Triple Berry (pureed fruit-pear, blueberries, raspberries, strawberries, water, whey protein isolate, natural flavor, ascorbic acid. )
       -protein:10g
       -carbs:14g
       -fat:0g
       -calories:100

Strength: 

A1. Push press 5 sets of 5 reps 

A2. RDL's 5 sets of 3 reps 

Wod: 

3 rounds for time 

400 meter row 

20 wall balls 

20 HR push ups 

20 abmat sit ups 

*17 minute time cap 

scaled: 14/10# 

rx: 20/14#

Monday 6.2

Check out the current Newtown Bee! CFRZ got 2 articles in it! 

Back to our regularly scheduled program guys! We had an amazing time at regionals, hope you all watched the live feed at home if you didn't make it up. We have some of the best CrossFit athletes in the world in our region so needless to say it was an exciting weekend. Games training 2015 STARTS NOW!

Strength: 

A. 12 minute emom

Even- 3 hang squat cleans @tough weight  

Odd- 30 second plank 

Level 1- no weight 

Level 2- 25/15

Level 3- 45/25 

Wod:

15.12,9,6,3 

Squat cleans 

Ring dips

Level 1: 65/45, box dips 

Level 2: 95/65, ring dips

Level 3: 135/85, ring dips 

Friday 5/30

Don't forget about Regionals weekend! All of the updates are in the newsletter but just some highlights:

- Friday 5/30 Last Class at 3:30pm 

*open gym from 4:30pm - 5:30pm

- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

See you at Regionals!!

Stength:

A. Snatch Pull + Hang Squat Snatch + Snatch x 5 sets building each set

WOD:

5 Rounds For Time

10 KB Swings

20 Wall Balls

10 DB Snatches

20 Toes to Bar

21 min time cap

L1 - 35/26#, 14/10#, 40/20#, Sit ups

L2 - 53/35#, 20/14#, 55/35#, Knees to Elbows

L3 - 70/53#, 20/14#, 70/50#, TTB

Thursday 5/29

REMINDER- 

Our Friday, Saturday and Sunday schedule:

- Friday 5/30 Last Class at 3:30pm
- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

**If anyone is planning on heading up tp Canton this weekend for Regionals let one of the coaches know so you can meet up with us!

Strength:

A. Clean Pull + Squat Clean w/ pause at knees - 4 sets building

WOD:

15 min AMRAP 

400 m run

20 DU's

5 Hang Cleans

L1 - 60 singles, 95/65#

L2 - If you dont have DU's 35 Lateral Bar Hops, 135/85

L3 - 185/125#

Wednesday 5/28

Just a reminder that we are running a different schedule this week between Memorial day on Monday and Regionals this weekend. Our schedule is as follows:

- Friday 5/30 Last Class at 3:30pm
- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

**If anyone is planning on heading up tp Canton this weekend let one of the coaches know so you can meet up with us!

WOD-

Strength:

A1. Front Squat - 6 sets of 3 reps

rest 60 sec

A2. 20m Farmers Walk, heavy as possible per hand x 6 sets

rest 60 sec

WOD:
12,9,6,3

OHS

Box Jumps 24"/20"

L1 - 65/45

L2 - 95/65

L3 - 135/85

Tuesday 5/27

NO YOGA TONIGHT

Strength:

A1. Push Press x 1 Split Jerk x 1 - 4 sets building each set

A2. Pendlay Row - 4 sets x 6 reps

WOD:

8 min AMRAP

15 Thrusters

15 Burpees over the bar

L1 - 65/45

L2- 75/55

L3 - 95/65

Monday 5/26

HAPPY MEMORIAL DAY! Don't forget to start your holiday off right with us this morning by honoring CrossFit's favorite soldier. Our class times are 9am, 11am and 1pm today. 

Memorial Day WOD

"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday 5/23

Hey guys!

We will be having a modified schedule this Monday for memorial day. Class times are 9am, 11am and 1pm. In true CrossFit style we will be doing "Murph," a workout dedicated to the late Navy Lieutenant Michael Murphy of Patchogue, NY who was killed in Afghanistan on June 28th, 2005. Hope to see you guys there for a great workout!

Strength:

A1. front squat 4 sets X 5 reps  
A2. weighted chin up 4 sets X 3 reps 

Wod:

for time

21-15-9

power snatches

HR push ups 

level 1: 65/45

level 2: 95/65

level 3: 115/75

Thursday 5/22

Strength:

A1. Close Grip Bench press 5 sets X 5 reps 

A2. DB bent over row 5 sets X 6 reps per arm 

Wod:

for time:

30 cal on rower 

30 deadlift 

30 toe to bars 

30 box jumps

30 wall balls 

30 burpees 

Level 1: 95/65, 20/18

Level 2: 135/85, 24/20

Level 3: 185/ 105, 30/24

Wednesday 5/21

A. Snatch – build to a tough single
B1. Back Squat 2,2,1,1,1; rest 2-3 minutes
B2. 1 minute Unbroken Double under

Wod:

6 minute amrap

7 thrusters 

7 pull ups 

level 1: 55/45, ring rows 

Level 2: 75/55, pull ups

Level 3: 95/65, CTB pull ups