“10.11.13"

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Warm-up:

          mobility

Skill:

           C+J

Strength:

        C+J:1rm

WOD:

         4 rounds

         200m run

         6 c+j @70%

Read more: Friday 10.11.13
 

“thursday 10.10.13”

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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!  

Warm-up:

        snatch

Skill:

           snatch

Strength:

        power snatch + squat snatch 

WOD:

  

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

 

Read more: thursday 10.10.13
 

10.9.13

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Warm-up:

          hs hold :20 + 10 sit-ups x2

Skill:

           weighted plank

Strength:

       Bb press: 1rm

       Weighted Plank hold: 3x :30

WOD:

         20 amrap

         800m run

         25 burpees

Read more: Wednesday 10.9.13
 

“Tuesday 10.8.13”IMG 2490

 

Warm-up:

          squat+ front rack mobility

Skill:

           squat clean

Strength:

        squat clean: 1.1.1 (drop, then back up)

WOD:

        F.T.

        30 squat cleans (155/105) 

Read more: tuesday 10.8.13
 

“Monday 10.7.13”

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Great turn out at the am/pm Throwdown yesterday. Thank you to everyone who competed and everyone that helped make it run smoothly. So proud of all the athletes who competed and gave it all they had.


Warm-up:

          dynamic/mobility

Skill:

           levers/ muscle-ups

Strength:

       

        levers: 4x3

            ring rows: 4x12

 

WOD:

        

           3 rounds

         7 muscle ups or 10 pullups + 10 dips

         7 s2oh (155/105)

Read more: Monday 10.7.13
 

“friday 10.4.13”IMG 2452

Warm-up:

          coaches choice

Skill:

           bench press/bent row/hspu

Strength:

        bench press: 4x5

        bent row: 4x5

WOD:

        2 round

        2min ME hspu

        2min ME ring dip

        2min ME Box Jump (24/20) old standard

Read more: friday 10.4.13
 

“thursday 10.3.13”

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)! 


Warm-up:

          10 back squats/10 power cleans/10 push-ups x 3 (w/bar)

Skill:

           power clean

 

WOD:

         Bring Sally Up: front squat (115/80)

         rest 10 min

         Roxanne: power clean

         rest 5 min

         Let it be: burpee

Read more: thursday 10.3.13
 

“wednesday 10.2.13”


Sign up for the AM/PM Throwdown

Warm-up:

          snatch

Skill:

           snatch/db snatch

Strength:

        15 min to work up to heavy 3 rep BB snatch (if you fail you are done)

WOD:

         8 amrap

         12 db snatches (heavy DB)

         Run (f.W. Sign)

Read more: wednesday 10.2.13
 

“Sign up for the Throwdown”IMG 2479

Don't forget to sign up for the AM vs PM Throwdown this Sunday. All levels welcome. The money will go to the winners. We will head to the Yard House after the comp! 

Warm-up:

          5 burpees/ 5 push-ups/ 5 ring rows x 3

Skill:

           double unders

Strength:

        12 otm

        6 strict pull-ups

        12 push-ups

WOD:

         4 rounds

        50 double unders

        15 burpees

Read more: tuesday 10.1.13
 

Monday September 30, 2013



On October 20, CFRTE1 will be participating in the Melrose Alliance Against Violence (MAAV) 18th Annual Walk and Candlelight Vigil to raise awareness about domestic violence. This event generates tremendous community support from over 400 participants, and raises funds for programs that work to break the cycle of domestic violence.

CFRTE1 would like to show as much support as we can to help MAAV fulfill their mission to prevent violence before it begins. To do this, we are hoping to create a CFRTE1 team to participate in this walk. We are also going to be collecting donations at the gym. All donations will be used for the following education and prevention programs:

* Outreach & Support for victims of Domestic Violence, including a weekly support group

* Teen Dating Violence Prevention for middle and high school students

* Mentoring for youth at risk

* Bullying Prevention trainings for students, staff and parents

We will be posting a team sign up sheet, as well as a donation box at the front of the gym. We know life is busy and appreciate any help you can give towards this wonderful walk. Let’s show this city what a great community we have at CFRTE1!

Walk Details:

When: October 20th, at 4pm

Where: Begins and ends at the Melrose Veterans Memorial Middle School, 350 Lynn Fells Parkway in Melrose.

What: 2-Mile Walk proceeds around ELL pond and concludes with refreshments


Warm-up:

         10 Banded Good Mornings / 5 Thrusters / 10 Sit-ups x2


Skill:

           T2B

Strength:

        Front Squat: 4RM 

WOD:

        LuRong Living Paleo Challenge WOD 4

       50 Thrusters

  • 50 Toes-to-Bar
  • (10 Min Time Cap)
  • The athlete must complete all 50 Thrusters before moving on to the next movement 


Read more: Monday 9.30.13
 

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