AUGUST 31ST
Pre-game
CFCB Warm-up
20 Air Squats
WOD
“Squat Ladder” (65/45)
1 Squat the 1st min, 2 the 2nd, 3 the 3rd………until you can no longer do the prescribed number in that min.
After Party
Stretch
Pics from the Grand Opening.
Tomorrow we start our 6AM class.
Posted by adam.nelson | Under WOD (Workout of the day) Monday Aug 31, 20096AM Class starts September 1st.
Posted by adam.nelson | Under WOD (Workout of the day) Friday Aug 28, 2009AUGUST 28TH
Pre-game
CFCB Warm-up
25 Meter HK Run (2x)
25 Meter Backwards Run (2x)
WOD “Sprints”
4 x 400 Meter Sprint (rest 30 sec between intervals)
2 Min Rest
1 x 800 Meter Sprint
2 Min Rest
4 x 50 Meter T & G Sprints (Rest 10 Sec between intervals)
After Party
STREEEEEETCHHH!!
Starting September 1st we will be offering a 6AM Class!!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Aug 27, 2009AUGUST 27TH
Pre-game
CFCB Warm-up
10 Thrusters
10 Push-ups
WOD “Strength Day”
Shoulder Press
5 x 5 x 5 x 5 x 5
After Party
2 Rounds
10 Turkish Get-ups 5L/5R
10 DB/KB Snatches 5L/5R
Everyone loves the tire flip!!
No Contracts!!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Aug 26, 2009AUGUST 26TH
CFCB Warm-up
10 Deadlifts
10 KB/DB Swings
10 Wall Balls
WOD
8 Min Tabata
SDHP (95/65)
Burpees
*Alternate between Exercises each interval
After Party 3 Rounds of:
10 K2E
25 Meter Walking Lunges
Ninja Sit-ups........that's right we train Ninjas. You have been warned!!
Today We do what no one else WILL do so that tomorrow We may do what no one else CAN do!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Aug 25, 2009AUGUST 25TH
Pre-game
CFCB Warm-up
Coach B Warm-up
10 Burpees
10 Squats
WOD
1st 5 Min
400 Meter Run
Max Clean (115/75)
Rest 1 Min
2nd 5 Min
400 Run
Max Wall Balls (20/15)
Rest 1 Min
3rd 5 Min
400 Run
Max Pull-ups
After Party 2 Rounds of
10 KB/DB Swings
10 Back Extensions
Powerhouse Calvin blasting the through the split jerk
Thanks to everyone who showed up for the Grand Opening, awesome turn out and a great time was had by all!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Aug 24, 2009AUGUST 24TH
Pre-game
CFCB Warm-up
20 Squats
WOD Strength Day
Front Squat
5 x 5 x 5 x 1 x 1
GO HEAVY!!!!!
After Party
3 Rounds of:
10 Hollow Rocks
20 Sit-ups (ABMAT)
She's a natural, look for her in the 2020 CrossFit Games!!
GRAND OPENING Saturday at Noon here at CrossFit Casco Bay!!!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Aug 21, 2009AUGUST 21ST
Pre-Game
CFCB Warm-up
Coach B Warm-up
10 Deadlifts
10 OHS
WOD Strength day
Work up to 1RM Snatch
—–or—–
5 x 5 x 5 x 5 x 5
After Party
AMRAP in 8 Min
10 Burpees
10 KB Swings
Sorry Margaret, sometimes you get a blister when you do 50 PULL-UPS plus 25 Squat cleans, 50 weighted lunges, 25 push presses and run 250 meters of sprints all in 14:43!!
....and sometimes you get a lot!! Well done Allen, next time we'll tape up your hands up first!!
Official GRAND OPENING Saturday August 22nd 12-3pm. Free workouts/demos as well as free food and beer to everyone who participates in a workout. We’ll have workouts for both kids and adults, plus LOTS of fun activities for everyone!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Aug 20, 2009AUGUST 20TH
Pre-game
CFCB Warm-up
Coach B Warm-up
10 Front Squats (Bar)
10 Burpees
WOD 5 Rounds for time of:
25 Meter T&G Sprints (2x)
5 Curtis P’s (75/45)
10 Pull-ups
After Party
3 Rounds of:
10 Ninja Sit-ups (35/20)
10 Back Extensions
Burpee-fest
Official GRAND OPENING Saturday August 22nd 12-3pm. Free workouts/demos as well as free food and beer to everyone who participates in a workout. We’ll have workouts for both kids and adults, plus LOTS of fun activities for everyone!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Aug 19, 2009AUGUST 19TH
Pre-Game
Run/Row
Saws
Shoulder Dislocates
15 Wall Balls
Samson Stretch
WOD Strength Day
Split Jerk
3 x 3 x 3 x 1 x 1 x 1 x 1
After Party
3 Rounds of
2 Rope Climbs
10 Sit-ups
Nikki perfecting her OHS technique!!
Official GRAND OPENING Saturday August 22nd 12-3pm. Free workouts/demos as well as free food and beer to everyone who participates in a workout. We’ll have workouts for both kids and adults, plus LOTS of fun activities for everyone!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Aug 18, 2009AUGUST 18TH
Pre-game
Run/Row
Saws
Shoulder Dislocates
20 Push-ups
20 Squats
WOD
21-15-9 of
Over Head Squats (95/65)
Burpees
400 Meter Run*
*400 Run done at the end of every set
After Party
2 Rounds of:
25 Meter Broad Jumps
25 Meter Walking Lunges
The Noon time crew recovering......diligently!
