W.O.D. 12.1.16

Snatch

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

Partner Cash out: 

AMRAP in 7 minutes: 

Max Kettlebell Swings (35/53#) 

Tire Sled Drag (45/90) (length of the gym and back - 100ft) 

 Coaches Notes: 

Partners rotate when the Tire sled drag (100ft) is complete. Record load used on the tire sled and Kettlebell reps completed in 5 minutes.

Advent Day 1:
Max Air Squats in 60 seconds. 

Community Notes:

All weekend classes will be held in the Annex, 110 C Dekalb Street; Please meet and park there.

Quote:

“Tough times never last, but tough people do.”

~Dr. Robert Schuller

CHECK IN FOR CHARITY

Thanks to everyone!!!

Via our November Check-In's for Charity we will be donating $50 to the American Foundation for Suicide Prevention.

For December our charity is the Montgomery County Office of Children and Youth. The Montgomery County Office of Children and Youth investigates reports and works with families, when appropriate, to address conditions which adversely affect a child’s care. They also work with the families directly to coordinate services with community resources to improve family conditions, provide in-home services, placement services, and adoption services.

CLICK HERE to read more about the Montgomery County Office of Children and Youth

Use the Hastags, #checkinforcharity #fitnessforfamiles 

The MCOCY are our Partners in our "CFKOP Adopt a Family" Charity Drive. If you haven't done so already, please sign up to purchase a gift that will go directly to a child in need.

CLICK HERE for the spreadsheet to sign up or remember what you have signed up for.

W.O.D. 11.30.16

5 rounds for max reps of:

 1 ½ body-weight deadlifts 

Ring Dips 

Score will be total reps for both exercises in all rounds. Take as much rest between each round, there is no time component in this workout.

Community Notes:

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season.

For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 10PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 10PM to complete the challenge.

 Our advent challenge starts tomorrow, CLICK HERE to read more.

Quote:

What you do speaks so loudly that I cannot hear what you say.”

~Ralph Waldo Emerson

W.O.D. 11.29.16

Complete as many rounds as possible in 20 minutes of: 

5 burpees 

15-foot rope climb, 1 ascent 

30 double-unders

Community Notes:
There will be NO Yoga tonight. Sorry for the inconvenience, we will resume next week. 

Quote:

“Dream big and dare to fail.”

~Norman Vaughan

W.O.D. 11.28.16

Join us for a FREE CrossFit Kids day on Saturday, January 7th starting at 11:00 am. 

This is for all ages. 

We will kick off at 11:00 am with an obstacle course, at 11:15 am the class breakouts will begin (preschool- 12th grade) and following the classes there will be a  supervised open gym and parent social at 11:45am. 

TEST DAY- RECORD RESULTS 

 "Jackie" 

1000 Meter row 

50 Thrusters (45#) 

30 Pull-ups

(Compare to 2.9.16)

or

  (Compare to 8.22.16)

or

  (Compare to 5.16.16)

Cash out:
Weighted Pull-up
1-1-1-1-1

Community Notes:
There will be NO Yoga tomorrow at 5:30 PM. Sorry for the inconvenience, we will resume next week.

Quote:

“The more difficult the victory, the greater the happiness in winning.” 

Pelé

Photos:

W.O.D. 11.27.16

Front Squat
3-3-3-3-3

then:
For time:
100 Burpees 

Today's Classes:

 Sunday, November 27th 

10:00am WOD 

11:00am Open Strength

Quote:

Work like you don't need the money. Love like you've never been hurt. Dance like nobody's watching. 

-Satchel Paige

W.O.D. 11.26.16

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

"Blake" 

 Four rounds for time of: 

100 foot Walking lunge with 25/45lb plate held overhead 

30 Box jumps, 20/24 inch box 

20 Wallball shots, 14/20 pound ball 

10 Handstand push-ups

Today's Classes:
Saturday, November 26th:

10am WOD 

10:00am CrossFit Preschool 

11:00am Open Strength 

Quote: 

Learning never exhausts the mind. 

-Leonardo da Vinci

The Advent Calendar

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. 

 For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 10PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 10PM to complete the challenge. 

Each submission will have to be verified by another athlete, so grab a coach, friend, or a stranger off the Bridgeport streets (just kidding) and get started! If you can't make it to the box that day - no worries. One of the best parts of last year were the creative video submissions. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream! 

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. 

Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX. 

The raffle winners will be drawn at the end of the Month!

A few of the Raffles will be: 

A selection of Perfect Bars 

1 hour Personal Training Session with your Favorite CFKoP Coach 

A basket of merch from the CFKoP store 

 A photo-shoot with Ryan Samson Photography

Wine and Spirits basket

...and more

W.O.D. 11.25.16

With a partner, complete the following: 

 5 Rounds of: 

500 Meter Row

24 Deadlifts (125/185#)

18 Hang Power Cleans (125/185#)

12 Push Jerks (125/185#)

Today's Classes:Friday November 25th

9:30 am WOD (Free Babysitting) 

10:30am Open Strength 

12:15pm Express WOD 

Quote: 

You cannot shake hands with a clenched fist. 

Indira Gandhi

W.O.D. 11.24.16

Join us at 8:00AM for the AMAZING RACE!

This Race/Scavenger Hunt is for EVERYONE, it will take you around the streets of Bridgeport in an adventure you don't want to miss. Friends and Family are welcome, this is a FREE class and will certainly be a lot of FUN. 

FREE babysitting is available

Happy Thanksgiving!

Modified Weekend Schedule: 

Friday, November 25th 

9:30am WOD (Free Babysitting) 

10:30am Open Strength 

12:15pm Express WOD 

 Saturday, November 26th 

10am WOD 

10:00am CrossFit Preschool 

11:00am Open Strength 

 Sunday, November 27th 

10:00am WOD 

11:00am Open Strength

Quote:

It takes each of us to make a difference for all of us.

 — Jackie Mutcheson

Photos:

W.O.D. 11.23.16

3 Rounds for total time of:
30 Wallballs 14/20#
30 Kettlebell Swings 35/55#
15 Power Snatches 55/75#
10 Bar Muscle Ups

Rest 2:00 Minutes between rounds

(Time cap 20 Minutes)

Modified Thanksgiving Weekend Schedule:

Thursday, November 24th- Thanksgiving Day

8:00am Amazing Race (Friends and Family)

Free Babysitting Available

Friday, November 25th

9:30am WOD (Free Babysitting)

10:30am Open Strength

12:15pm Express WOD

Saturday, November 26th

10:00am WOD

10:00am CrossFit Kids Preschool

11:00am Open Strength

Sunday, November 27th

10:00 am WOD

11:00 am Open Strength

Quote:

“This above all: to thine own self be true And it must follow, as the night the day Thou canst not then be false to any man/Farewell, my blessing season this in thee!”

-Shakespeare

W.O.D. 11.22.16

For time as a 2 Person Team:
80 Thrusters 75/115#
80 Pull-ups
80 Squat Cleans 75/115#
80 Burpee Box Jump Overs
80 Calories, Assault Bike

Modified Thanksgiving Weekend Schedule:

Thursday, November 24th- Thanksgiving Day

8:00am Amazing Race (Friends and Family)

Free Babysitting Available

Friday, November 25th

9:30am WOD (Free Babysitting)

10:30am Open Strength

12:15pm Express WOD

Saturday, November 26th

10:00am WOD

10:00am CrossFit Kids Preschool

11:00am Open Strength

Sunday, November 27th

10:00am WOD

11:00am Open Strength

Quote:

“Have fun screwing up…it means you are removing your ego from the problem”

-Greg Glassman

W.O.D. 11.21.16

TEST DAY- RECORD RESULTS

"Grace"

For time:

30 Clean and Jerks

(compare to 2.19.16)

or

  (compare to 5.31.16)

or

  (compare to 8.20.16)

 Then:
take 20 Minutes to get to a 1 RM Clean and Jerk

Modified Thanksgiving Weekend Schedule:

Thursday, November 24th- Thanksgiving Day

8:00am Amazing Race (Friends and Family)

Free Babysitting Available

Friday, November 25th

9:30am WOD (Free Babysitting)

10:30am Open Strength

12:15pm Express WOD

Saturday, November 26th

10:00 am WOD

10:00am CrossFit Kids Preschool

11:00am Open Strength

Sunday, November 27th

10:00am WOD

11:00am Open Strength

Quote:

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

 – Mark Rippetoe