Each week, we have been posting extra workouts for our members to complete. These extras are for those members that want to improve and are trying to get ready for upcoming competitions/ the CrossFit open.
Because our gym is expanding in members, equipment may be needed for classes, extras should be done during the following times:
* During the 6am or 7am class
* Before or after the 9am and 12pm classes
* Before the 5pm class
Our evening classes are usually the largest, and because of that, we are asking that you really try and get these done before 5pm. If you cannot get your extras in during those times, you can work on them on Sundays, during Open Gym.
Those of you that are doing the Hatch Cycle should be completing your workouts on Mondays and Thursdays before class. On Mondays, you should complete the Hatch cycle and then do the daily WOD. Thursday will be your active recovery day. You should complete your Hatch cycle and then work on mobility. Sunday will be your rest day.
Our goal at CFRTE 1 is to help everyone improve and be the best crossfitters that you can be! The opens are right around the corner and the above mentioned extras will help you be more prepared for them (the opens), as well as any of the upcoming competitions, which we encourage you to do.
For those of you who dont know Davon will be leaving us for good this weekend. He is up and moving to Cali. We will be headed to Davios then the Yardhouse in Lynnfield Friday night around 8pm everyone is welcome!
power snatch + squat snatch
Lurong WOD #5: Ascending and Descending Ladder (15 cap)
Movement Details - Men
Level III (3) 10- Power Snatches at 115 lbs 20- Pull Ups 30- Box Jumps at 24 inches 40- Kettle Bell Swings at 53 lbs 30- Box Jumps at 24 inches 20- Pull Ups 10- Power Snatches at 115 lbs
Level II (2) 10- Power Snatches at 95 lbs 20- Pull Ups 30- Box Jumps at 20 inches 40- Kettle Bell Swings at 53 lbs 30- Box Jumps at 20 inches 20- Pull Ups 10- Power Snatches at 95 lbs
Level I (1) 10- Power Snatches at 45 lbs 20- Ring Rows 30- Box Jumps at 16 inches 40- Kettle Bell Swings at 35 lbs 30- Box Jumps at 16 inches 20- Ring Rows 10- Power Snatches at 45 lbs
Movement Details - Women
Level III (3) 10- Power Snatches at 80 lbs 20- Pull Ups 30- Box Jumps at 20 inches 40- Kettle Bell Swings at 35 lbs 30- Box Jumps at 20 inches 20- Pull Ups 10- Power Snatches at 80 lbs
Level II (2) 10- Power Snatches at 65 lbs 20- Pull Ups 30- Box Jumps at 16 inches 40- Kettle Bell Swings at 35 lbs 30- Box Jumps at 16 inches 20- Pull Ups 10- Power Snatches at 65 lbs
Level I (1) 10- Power Snatches at 30 lbs 20- Ring Rows 30- Box Jumps at 12 inches 40- Kettle Bell Swings at 25 lbs 30- Box Jumps at 12 inches 20- Ring Rows 10- Power Snatches at 30 lbs
Attention competitors, future competitors, and anyone else that cares....
Several members have asked if they can attend our Friday night (6:15pm) and Saturdaymorning (10:15am) "team" wods. These WODS are open to any of our cfrte1 family, however there are some things to keep in mind:
1. There will be no coaching.
2. You must be able to do most movements at RX. (pull-ups...)
3. You must know how to scale/ modify the movements that you are unable to do at RX.
4. You must be ready for some serious (but not always serious) competition (and fun).
Our ultimate goal in these WODS is to prepare our athletes for upcoming competitions and help make our team the strongest, baddest cf team in Melrose, MA.... And possibly the WORLD (muahaha- insert Dr. Evil laugh)!
10 back squats/10 power cleans/10 push-ups x 3 (w/bar)