Wednesday 5.1.13

 

The lone ball.

The lone ball.

The Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
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Nighttime. In St. Thomas.

Nighttime. In St. Thomas.

Tuesday 4.30.13

Susan.

Susan.

Annie
50-40-30-20-10
Double Unders
Situps

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Not sure what I was demoing here...Thoughts?

Not sure what I was demoing here…Thoughts?

From the Community…

Dear CFNE,

It is so bitter sweet to say, but the Messinas are moving out west! We have decided to follow our dreams with a move out to Arizona after this school year. We can’t even imagine not having all of you  in our lives 3 days on and one day off!

CFNE is not just the gym we belong to…it’s strength, friendship, commonality, community and the list goes on. We are super excited about our move, but so sad to say “see you soon” to all of you.(we WILL be back for the prom!)

CFNE has changed our lives beyond words could ever explain. Grace and Logan have grown up watching all of you and we want to thank you from the bottom of our heart for helping to make them the confident,happy and fit kids they are. All of you have touched our lives in so many ways.

We still have two months here in MA, but had to share this huge news with our Crossfit family.
3,2,1…GO!

The Messinas

Saturday 4.27.13

Tasty.

Tasty.

Tabata Something Else
Complete 32 Intervals of 20sec work / 10sec rest
1-8 Pullups
9-16 Pushups
17-24 Situps
25-32 Squats

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BOX Seminar is TODAY - two classes 7am & 1130am!

BOX Seminar is TODAY – two classes 7am & 1130am!