Strength:
Deadlift
-Wendler Week 4
METCON:
Amrap In 10 min
-10 Snatch (115/75)
-20 DU’s
Taking GPP (General Physical Preparedness) to a whole new level...
“A Look Inside the World of CrossFit” from Greatist
“Obesity Epidemic May Have Peaked in U.S.” from NPR
Strength:
Squat Clean
2 x 2 x 2 x 2 x 2
METCON:
For time
-1000 M Row
*Then*
21-15-9 of
-Wall Balls (20/15)
-Toes 2 Bar
“All in the Family” with Brenda Glidden, CrossFit Journal preview video [wmv] [mov]
Strength:
Should Press
-Wendler Week 4
Strength:
Strict “LYNNE”
5 Rnds not for time
- Max Reps Bench Press (BW & 3/4 BW)
-Max Strict Pull Ups
Couple of beasts getting their swoll on.....
Watch “Plus Sized” from The Journey TV
“Curation vs. Content Creation in 2012″ from Open Forum
Hi Folks,
Please remember to check out our new group class times. We have changed three of the class times to give everyone a little extra time to work on there GOATS! If you have any questions please see Adam or Neil. Enjoy the week!!
METCON 1:
Emom for 10 min
-Partner Resistance Sprints
METCON 2:
4 x 500M Row w/ 3 min rest
“Ego Vs. Integrity” from CrossFit Hollywood (CA)
“You can lead a boy to college, but you cannot make him think.”
- Elbert Hubbard
Strength:
Weighted Strict Pull Ups
2 – 2 – 2 – 2 – 2
METCON:
10,9,8,7,6,5,4,3,2,1 Reps of
-Power Cleans (145/105)
-T & G Sprints (10m)
Kate sporting the latest in CrossFit midriff fashion!
“Starting Over with Regulation” by Philip K Howard, The Wall Street Journal.
“The First Steps to Gorgeous” from Raising the Bar.
Strength:
Shoulder Press
5 x 75%
3 x 85%
Amrap x 95%
METCON:
Amrap in 15 Min
-20 Push Press (115/75)
-20 KB Swings (55/35)
-20 Double Unders
“The mark of a great coach doesn’t come in the minutia of technical knowledge, though that’s necessary. It comes when the coach believes in the athlete before the athlete believes in herself.” — Patrick Cummings
Wow what a weekend! Yesterday Team Sparta and Team Bab’s from CFCB competed in the Gladiator Fitness Challenge at Bowdoin College. The event was put on by New England Medical Fitness. The entire team at NEMF did a tremendous job putting on the event; the event ran smoothly and everyone had a good time. Team Sparta ended up second overall going into the final workout. The team was comprised of Neil, Justin, Ethan and Frank. With a valiant effort Team Sparta ended up third overall taking the bronze medal. It was an awesome event and we are very proud of all you who competed yesterday!! Job Well Done! Stay tuned for pictures from the event!
Team BABs! Allyson, Michelle, Kate and Kristin
CNBC covers “Reebok’s Huge Push Into CrossFit” by Darren Rovel.
“Build Goals, Not Features” by Shaun Tinney, The Good.
Strength:
Front Squat
1-1-1-1-1
METCON:
“Jackie”
-1000 M Row
-50 Thrusters (45)
-30 Pull Ups
Bottoms Up!
“Why a Girl Petrified of Weightlifting Tried CrossFit” from Plight of the Suburbanite.
“Doing the Work is Sexy” from Chris Brogan.
Strength:
Bench Press
Find 1 RM
METCON:
5 Rnds For Time
-8 HSPU
-10 T2B
-12 OH Lunges (45/35)
“10 Lessons from America’s Greatest Military Leaders” by Kara Ohngren, Entrepreneur.
Email us at: crossfitinfo@crossfitcascobay.com
Call us at (207)-274-1419
Located at 1000 Congress Street in Portland, Maine.
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