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Forging Elite Fitness
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Stop in and try a free workout today!!

Tuesday Mar 9, 2010

Raising the Roof

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

WOD “Strength”

Shoulder Press

Find 5RM

After Party

Alternating Tabata

Thrusters (65/45)

Pullups

Pics From Friday


Congrats Nick on your L1 Cert! Watch out folks another trainer to add to the mix!

Monday Mar 8, 2010


This Sunday’s hours will be from 10am-12pm

Friday Mar 5, 2010

Stomp the Earth

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Squats

10 Burpees

10 Lunges

WOD “Strength”

Back Squat

Find 3RM

*Finish w/ Burnout Set at 80% of 3RM

After Party

For Time

50 K2Es

50 Supermans


Stop in and try a free workout today!!

Wednesday Mar 3, 2010

Razorblade Tongue Ring

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 Goodmornings

10 Lunges

Strength Skill

Shoulder Press

7 x 7 x 7

WOD

2K Row for time

After Party

Goat Work

Kyle clean and jerks 260LBS Over Head!!


Forging Elite Fitness

Tuesday Mar 2, 2010

Bodies Hit the Floor

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Burpees

10 Squats

10 KB Swings

WOD “Cindy”

AMRAP in 20 Min

5 Pull-ups

10 Push-ups

15 Squats

After Party

3 Rounds of

Max Plank Holds


The sweatshirts and t-shirts are in, get yours today!!

Monday Mar 1, 2010

Monday Bloody Monday

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Burpees

10 Lunges

10 Good Mornings

10 Deadlifts

WOD “Christine”

3 Rounds for Time:

500 Meter Row

12 Body Weight Deadlifts

21 Box Jumps (24″/20″)

After Party

15 Min Foam Roller/Stretching


ReLiv seminar this Sat…check the Monthly Social page for more info!!

Thursday Feb 25, 2010

Face down in the parking lot

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Squats

10 Lunges

10 Goodmornings

WOD

5 Rounds for time:

50 Squats

50 Walking Lunges

25 Hip Extensions

After Party

15 Min Foam roller/stretch


Monthly Social this Saturday!!

Wednesday Feb 24, 2010

Grinding gears and dropping bombs…

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 Lunges

10 Divebombers

WOD

3 Rounds for time:

40 Single Unders

30 Sit-ups (ABMAT)

20 Burpees

10 K2Es

After Party

3 Rounds of

20 Meter Broad Jump

20 Meter Bear Crawl

Vanessa in motion......


Potluck Party This Saturday with Supplement Presentation, check the Monthly Social page for more info!

Tuesday Feb 23, 2010

Lumberjack Smack

Pre-game

CFCB Warm-up

2 Min Jump Rope

20 Lunges

10 KB Swings

10 Goodmorning

10 Dive Bombers

WOD “Strength”

Deadlift

Find 5RM/1RM

After Party

500 Meter Row

Foamroller/Stretch

"Fran"...nuff said.


This Saturday (27th) is our monthly potluck party, with a supplement presentation by Mark from Reliv

Monday Feb 22, 2010

She’s a Man Eater

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

10 OHS (pvc)

5 Pull-ups

WOD

“FRAN”

21-15-9

Thrusters (95/65)

Pull-ups

After Party

800 Meter Run for time

CrossFit Casco Bay Performance Logs are in, get yours today!!