WoD:
4 Rounds:
400m run
50 Squats
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30Nov
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29Nov
Practice: Hang Power Clean 3-3-3-3 (Hook grip, full extension!)
A strong midline is key to ring stability.
WOD: Power Clean 1-1-1-1-1-1-1
Food Drive:
1.) Bring in your non-paleo (canned goods) I mean non-perishable food and other items (such as paper towels, napkins and toilet paper) to donate to the Colchester Food Bank.
The 5 most needed items for the month
of November
Ketchup Mayonnaise Crackers Individually wrapped toilet paper JuiceUpcoming Events:
1.) CFPG Holiday Party at 106 Deer Run Drive -December 17th @ 6pm
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28Nov
WOD:
Kathy hits her one year anniversary at CFPG today! Nice job Kath!
AMRAP 15 minutes of:
5 pull-ups
10 ring dips
15 sit-ups
Excellent job to all of you who took on yesterday’s beast of a WOD! You are all rock stars!
Upcoming Events:
1.) CFPG Holiday Party on December 17th at 6pm, Deer Run Drive.
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27Nov
Nice colors!
WOD: Ladder to Hell
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x bodyweight)
Run 400 meters (obviously, only a single each round)
Squat Cleans (3/4 x bodyweight) -
25Nov
WOD: Turkey Burn 2
4 Rounds for time
400m run with a sandbag
20 knees to elbows
20 squats
20 pullups
20 burpees
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25Nov
Unofficial WoD: Dodge 15,000 people for time. In traffic, on foot, your choice.
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22Nov
THE 6:30PM class will start at 6:45PM this evening. Please wait for Patrick, he will be arriving a few minutes late.
WOD:
Did Mike smile this much with us?
AMRAP 15 MINUTES
7 Deadlifts (135/95)
5 Hand release push-ups
3 burpees (can start your burpee from the top of your push-up position)
Thanksgiving weekend schedule:
Thursday: CLOSED – see you at the Manchester Road Race!
We will meet at the Bennett school flag pool around 9:15am on Main Street.
Friday: 9AM and 10AM class only
Saturday: 8:30AM
Sunday: 8AM
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21Nov
Instructor Carl Paoli will be coming to Providence to offer his “Freestyle Connections” seminar. He is well known for his ability to break down gymnastics moves such as the pushup, ring pushup, handstand pushup pull-up, ring dip and muscle up into solid progressions. This should be good. Check it!
Elbows high and outside
WOD: Death by Pullups followed by Death by Double Unders
Death by Pullups
Do 1 Pull-up in the first minute. Do 2 Pull-ups in second minute. Do 3 Pull-ups in the third minute….Continue until you can’t complete the round within the minute
After failed set, Rest 1 minute, grab your rope and start again with:
Death by Double UndersDo 1 Double Under in the first minute. Do 2 Double Unders in second minute. Do 3 Double Unders in the third minute….Continue until you can’t complete the round within the minute in the first minute
Thanksgiving weekend schedule:
Thursday: CLOSED – see you at the Manchester Road Race!
Friday: 9AM and 10AM class only
Saturday: 8:30AM
Sunday: 8AM
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20Nov
Holiday schedule:
THURSDAY- NO CLASSES -some of the Playgrounders will be running the Manchester Road Race. You do not have to register to run the race. We will meet at the Bennett school flag pool around 9:15am on Main Street.
FRIDAY – 9am and 10am classes
Saturday and Sunday – normal schedule
Practice Double Unders 3 rounds of 20-50 (advanced- pick number, set should be unbroken)
WOD: Air Force WOD
For time:
Men – 95 / Women – 6520 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
Every minute on the minute perform 4 burpees (while doing the WOD).Upcoming Events:
1.) December 17th – Playground Holiday Party at 106 Deer Run Drive – 6pm
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19Nov
WOD:
“The Bean”
In teams of two complete the following:
400 Meter Overhead Carry
60 Power Cleans (use the same bar)
120 box jumps (20″)
400 meter Overhead Carry
180 sit-ups
240 double unders
400 Meter Overhead CarryEvery time you switch partners during an exercise you must do 3 burpees.
