Pre WOD warm ups
1. Bench Press
Work up to a 1 rep max
15 Kettlebell Swings (70, 53)
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict Handstand Push Ups
3 Muscle ups
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From the Community…
Reebok is sponsoring a Cape Cod Flash Wod on Sunday, August 19th on Craigville Beach in Centerville, MA. Same idea as a Flash Mob, but we are CrossFitters and we WOD! I want to formally invite all affiliates in the Northeast to this event. I will set-up the Reebok tent and be at the beach at 10am. WOD to go off at 12pm sharp. The plan is to have everyone participating meet at the tent at exactly 12pm. I will get on the megaphone and shout 3-2-1…GO! All the coaches will know the WOD in advance and relay that to their members participating. This will be a great community awareness event as well as a great escape to one of the best beaches on Cape Cod. There will be give aways and swag at the event.
Please let me know if you or some of your members plan to be in attendance so I can get you the WOD in advance. I look forward to hearing from you. Please call or email with any questions.
Address: 1050 Craigville Beach Rd. Centerville, MA 02632
Affiliate Relationship Manager
Fitness & Training
1895 J.W. Foster Blvd.
Canton, MA 02021
What makes a World-Class CrossFit Affiliate? In the words of Greg Glassman, it is the “The Constant and Relentless Pursuit of Excellence.” This one-day seminar will explore the best practices that the world’s best affiliates use everyday, and how to use these practices to create Excellence in your Affiliate.
Learn the ins-and-outs of running a World-Class Affiliate:
- Hiring, Training and Paying Coaches.
- Programming for the Elite, Sport Specific and Masses.
- Marketing your Affiliate and getting so many members you’ll have to turn them away.
- Creating a Community of Trust, Support, Honesty and Excellence.
- Organizing your Affiliate to Run Efficiently.
- The Details of a Successful On-Ramp Program.
There is no substitute for being a great coach, but just like being a great chef might not make you a great restaurant owner, simply being a great coach may not be sufficient to run a World-Class Affiliate. This seminar will turn Great Coaches into Great Affiliate Owners.
WHAT: The Business Of Excellence (B.O.X.) Seminar.
WHO: Affiliate owners, coaches, staff, and anyone interested in “The Pursuit of Excellence.”
WHERE: CrossFit New England, 15 Tech Circle, Natick, MA 01760
WHEN: August 25th, 2012, 9am-5pm
REGISTRATION: $495/per person. Reserve your spot now by clicking HERE.
What they are saying…
Thank you for creating, leading, and hosting an amazing B.O.X. seminar. It really was an eye-opening, inspiring event. Your professionalism, experience and knowledge is second to none and I am grateful that I had the opportunity to attend.
You are providing a great, and much needed, service to the CrossFit community. I really hope that you will continue to offer these
seminars, and put as much information out there as you possibly can (seminars, videos, articles, etc).
Thank you again for making me want to be a better person, coach and affiliate owner.
P.S. I’ve already recommended the seminar to a few friends of mine (affiliate owners) and they can’t wait!
First off I’d like to say thank you for an amazing seminar last weekend. It was the best seminar I’ve ever attended and I learned so much. I can’t wait to apply it! It was worth the trip and would definitely do it again…
Thanks and talk soon!
Daniel Sonsini, Coach/Nutrition Coordinator
Reebok CrossFit FirePower
“Thanks so much for a fantastic seminar this past weekend! We are already implementing some of your suggestions and the feedback has been very positive. We were almost there but your tweaks have really helped to complete the package. It’s refreshing to be surrounded by affiliate owners who got into this business to truly change people’s lives. “
West End CrossFit
Are you being sarcastic Wonka?
Forget about Wonka and his sarcastic ways…finding the right jump rope for you makes a HUGE difference when working on your single and double unders. Maybe a cable rope works best for you or possibly a heavier rope made of rubber. Find something that works and get after it! Today we will definitely be doing a bunch of single or double unders! Get psyched!!!
Oooooooooooh cool colors!
Want to work on the Olympic lifts? Coach Doole is a member and coach of the USA Weightlifting Federation and can help you correct your clean and jerk and snatch.
15 Hang Power Clean (135, 95)
Rest 10 Minutes
35 Double unders
200 meter Run
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Check out this CrossFit commercial
How many times during the day do you squat? Deadlift? Press over your head?
Flip side of that…How many times during the day do you do a lat pull down? Chest flies? Tricep extensions?
Just a little food for thought
Squat and Deadlift