CFCB Old Port Fest Pull-up Competition at Oasis

Come on down club Oasis at 42 Wharf St this Sunday during the 41st Annual Old Port Festival.  We’ll be outside on the patio having our annual pull-up competition.  Show up anytime between 12-4 and show us what you’ve got!!  Prizes will be awarded to the winners!!pullup

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Special June Rates….come in and try a free class today!!

June Special:

-Join in the month of June and get locked in at $130/month…..for life!!  That’s a savings of $15/month!!  Call us at 207-699-4080 or email us at crossfitinfo@crossfitcascobay.com and come in and try a free class BEFORE you buy it!!

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All new members save 50% off your first month when you join in January (No contracts required)….Gift Certs Available!!

Please click on the photo for info on our special New Year’s deals good for not one, but TWO CrossFit gyms!!  Start your New Year’s off with a workout program that is constantly challenging, fun and rewarding.  No contracts required!!  Drop us a line and come in and try a free class…you’ll be glad you did!!smaller newest flier (1)

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Snow Delay: we will be opening at 8:00am today!

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Make sure to drink plenty of water today, its going to be a hot one!

HERO WOD

“DT”

5 Rft:

-12 Deadlifts (155/105)

-9 Hang Cleans (155/105)

-6 Push Jerks (155/105)

DT-th

 

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Dont forget to check us out at Oasis on June 9th for the Old Port Fest!! Cover is free with a CrossFit Casco Bay T-shirt!

WOD

Strength: Shoulder Press

6-6-6 (s/wt)

METCON: 21-15-9

-Snatches (95/65)

-Pull Ups

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On June 9th CFCB will be at Oasis for the Old Port Fest. Stop by our booth and say hello.

WOD

Strength:

Hang Snatch

1-1-1-1-1-1-1

METCON: 8 Min Amrap

-8 Box Jumps (24/20)

-8 Push Press (115/75)

-8 T2B

 

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Awesome Job on the Memorial Day “MURPH” You guys Rock!!

WOD

Strength:

Shoulder Press

3-3-3-3

METCON: 4 Rft

-10 Snatches (95/65)

-20 Wall Balls (20/15)

 

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HUGE shout out to Coach Greg for his monster lifts at his Powerlifting Competition this weekend! He totalled 2000lbs in the 242 raw weight class. His lifts were 749.5lbs Back Squat, 501lbs Bench and 749lbs Deadlift. That puts him Top 10 All-Time in the world. Well on his way to #1!! We at CFCB are super proud of you…FEED THE BEAST!!!!

WOD

Strength: Shoulder Press

5-5-5 (same Wt)

METCON: 8 Min Ascending Ladder

-Pull Ups

-Weighted Sit Ups (20/15)

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It was a “Grande” performance by Nick DelGrande this weekend. He finished 13th overall in a FIERCE battle royale!! We are SO PROUD of you!

WOD

Strength: OHS

2-2-2-2

METCON: 3 Rft

-12 HSPU

-12 Squat Cleans (115/75)

 

cf193

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