CrossFit Casco Bay http://crossfitcascobay.com Forging Elite Fitness Wed, 08 Sep 2010 00:10:59 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Stop in and try a Free Workout today!! http://crossfitcascobay.com/?p=1907 http://crossfitcascobay.com/?p=1907#comments Wed, 08 Sep 2010 00:08:28 +0000 admin http://crossfitcascobay.com/?p=1907 “BEHOLD THE GLORY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Burpees

10 Sit-ups

10 Jumping Pull-ups

10 Squats

WOD “Tabata Something Else”

Tabata Intervals for the following exercises:

-Pull-ups

-Push-ups

-Sit-ups

-Squats

**Score by adding together the lowest number of reps performed for each exercise**

After Party

Tabata Tire Flips

Foam Roll/Stretch

Noelle flipping the 500lb tire!!

]]> http://crossfitcascobay.com/?feed=rss2&p=1907 0 Stop in and try a free Workout today!! http://crossfitcascobay.com/?p=1900 http://crossfitcascobay.com/?p=1900#comments Fri, 03 Sep 2010 10:54:13 +0000 admin http://crossfitcascobay.com/?p=1900 “THE HOKEY POKEY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Back Ext

10 Thrusters (bar)

Burgener Warm-up

WOD

For Time:

21 Squat Clean Thrusters (95/65)

400 M Sandbag Carry (75/50)

15 Squat Clean Thrusters

400 M Sandbag Carry

9 Squat Clean Thrusters

400 M Sandbag Carry

After Party

Agility Ladder Drills

8:30 Class getting after it

]]> http://crossfitcascobay.com/?feed=rss2&p=1900 0 We will be closed the 4th, 5th and 6th for Labor Day Weekend http://crossfitcascobay.com/?p=1895 http://crossfitcascobay.com/?p=1895#comments Thu, 02 Sep 2010 14:17:06 +0000 admin http://crossfitcascobay.com/?p=1895 “BLUE AND GOLD”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Divebombers

10 GHD Sit-ups

10 Push-ups

20 M High Skip (2x)

20 M Backwards Run (2x)

WOD

NAVY P.R.T. (Physical Readiness Test)

Max Push-ups (2 Min)

-2 Min Rest-

Max Sit-ups (2 Min)

-10 Min Rest-

1.5 Mile Timed Run

**Score is based off of age, reps and time that is inputted into Navy PRT Calculator**

After Party

Foam Roll/Stretch

Navy P.R.T.

]]> http://crossfitcascobay.com/?feed=rss2&p=1895 0 First Month Free to all New CrossFitters http://crossfitcascobay.com/?p=1890 http://crossfitcascobay.com/?p=1890#comments Wed, 01 Sep 2010 14:17:38 +0000 admin http://crossfitcascobay.com/?p=1890 “WITH A VENGEANCE”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 Pull-ups

10 KB Swings

10 Push Presses

STRENGTH

Push Press

5 x 5 x 5

WOD “Helen”

3 Rounds for time

400 M Run

21 KB Swings (55/35)

12 Pull-ups

After Party

Foam Roll/Stretch

The 4:30 Crew getting after it

]]> http://crossfitcascobay.com/?feed=rss2&p=1890 0 We will be closed Labor Day Weekend (4th, 5th & 6th) http://crossfitcascobay.com/?p=1884 http://crossfitcascobay.com/?p=1884#comments Mon, 30 Aug 2010 12:32:00 +0000 admin http://crossfitcascobay.com/?p=1884 “FEELING LUCKY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Pull-ups

10 Thrusters (bar)

WOD

7 Rounds for time

7 Thrusters (95/65)

7 Pull-ups

200 M Run

After Party

Shoulder PreHab

10 x 3 Int

10 x 3 Ext

Nicole standing tall at the top of the Thruster

]]> http://crossfitcascobay.com/?feed=rss2&p=1884 0 Take your fitness to a new level, stop in today! http://crossfitcascobay.com/?p=1881 http://crossfitcascobay.com/?p=1881#comments Fri, 27 Aug 2010 12:14:52 +0000 admin http://crossfitcascobay.com/?p=1881 “A LITTLE R & R”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Push-ups

10 Pull-ups

10 Wallballs

10 Burpees

WOD

Trigger Point Massage

Myofascial Release

Foam Rolling

Stretching

After Party

Drink lots of water

Trigger Point...note the look of "enjoyment" on their faces.

]]> http://crossfitcascobay.com/?feed=rss2&p=1881 0 Stop in and try a free WORKOUT Today!! http://crossfitcascobay.com/?p=1875 http://crossfitcascobay.com/?p=1875#comments Wed, 25 Aug 2010 17:11:26 +0000 admin http://crossfitcascobay.com/?p=1875 “THE LONG TRUDGE”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Lunges

10 Burpees

10 Goodmornings

20 M High Skip (2x)

WOD

For Time:

400 M Walking Lunge

After Party

Shoulder Press (45/33)

-3X til failure

Foam Roll/Stretch

Lily lunging in style...

]]> http://crossfitcascobay.com/?feed=rss2&p=1875 0 No Contracts http://crossfitcascobay.com/?p=1870 http://crossfitcascobay.com/?p=1870#comments Tue, 24 Aug 2010 11:24:05 +0000 admin http://crossfitcascobay.com/?p=1870 “100 DEGREES”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Divebombers

10 Jumping Pull-ups

10 Burpees

WOD “Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

After Party

100 Double Unders

Foam Roll/Stretch

Hard charging.....

]]> http://crossfitcascobay.com/?feed=rss2&p=1870 0 1st month free to all new CrossFitters! http://crossfitcascobay.com/?p=1863 http://crossfitcascobay.com/?p=1863#comments Thu, 19 Aug 2010 11:27:51 +0000 adam.nelson http://crossfitcascobay.com/?p=1863 “DOWN AND DIRTY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Thrusters

10 KB Swings

Burgener Warm-up

WOD

AMRAP in 15 Min

5 Squat Clean Thrusters (95/65)

7 Pull-ups

9 Box Jumps (24″/20″)

After Party

500 M “Empty the Tank” Row

Foam Roll/Stretch

Elite Fitness in motion

]]> http://crossfitcascobay.com/?feed=rss2&p=1863 0 Stop in and try a free workout today!! http://crossfitcascobay.com/?p=1857 http://crossfitcascobay.com/?p=1857#comments Wed, 18 Aug 2010 15:25:08 +0000 adam.nelson http://crossfitcascobay.com/?p=1857 “THE LONG ROAD AHEAD”

Pre-game

CFCB Warm-up

2 Min Jumprope

20 M High Knees Run

20 M Backwards Run

20 M Buttkickers Run

20 M High Skip Run

WOD

5K Run for time

After Party

Foam Roll/Stretch

Ready to rock!!

]]> http://crossfitcascobay.com/?feed=rss2&p=1857 0