friday 060112

IMG 0993Skill:

           power clean

Strength:

        power clean: 1rm 

WOD:

         15-12-9

         dl (225/155)

         pc (135/95)

Read more: friday 060112
 

thursday 053112

IMG 0991Skill:

           chin ups

Strength:

        4 chin on the minute (10min) 

WOD:

         4 rounds

        10 dips

        20 box jumps

        200 m run

My lil bro and I prior to WOD 1 at the North East Regionals.

Nothing better than competing with your brother! 

Read more: thursday 053112
 

wednesday 053012

IMG 0982Skill:

           grass hopper

Strength:

        front squat: 1rm 

WOD:

         10-9-8-7-6-5-4-3-2-1

         front squat (95/65)

         grass hopper x 2

  A few of our CF RTE 1 fans made the video on the games site! 

Read more: wednesday 053012
 

tuesday 052912

IMG 0865Skill:

           swings

Strength:

        L-Sit: 8 amrap 

WOD:

         4 rounds

         20 swings

         20 burpees

         20 sit-ups

        

Read more: tuesday 052912
 

Monday 052812

Skill:

           

Strength:

        

WOD:

         "Murph"


ATTENTION!!!


Only one class 9:30am! 

Read more: Monday 052812
 

friday 052512

IMG 0679Skill:

           hspu

Strength:

        push press: 2rm 

WOD:

         20 amrap

         400m run

         max hspu


(Schedule for regionals in Canton Ma. come support CFRTE1)

Read more: friday 052512
 

thursday 052412

IMG 0897

Strength:

        back squat: 50 body weight (F.T.) 

WOD:

         5 amrap

         double unders

Read more: thursday 052412
 

wednesday 052312

IMG 0942Skill:

           c+j

Strength:

        c+j: 1rm

WOD:

         3 rounds

        15 hang cleans

        15 burpees


(clean and jerk demo)

Read more: wednesday 052312
 

tuesday 052212

IMG 0890Skill:

           deadlift

Strength:

        dl:5rm 

WOD:

         21-15-9

         deadlifts (225/155)

         ring dips

Read more: tuesday 052212
 

monday 052112

IMG 0917Skill:

           pull-up

Strength:

        pull-up: 5rm

        

WOD:

         5 rounds

         12 pull-ups

         15 russian kb swings

         3 wall walks

Read more: monday 052112
 

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