3 May 2012

May 2nd, 2012

Thursday

WOD

Complete for time:
50 Back Squats (M: 135 lbs, W: 95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (M: 135 lbs, W: 95 lbs)
50 Front Squats (M: 85 lbs, W: 65 lbs)
40 Pull-ups
30 Shoulder to Overhead (M: 85 lbs, W: 65 lbs)
50 Overhead Squats (M: 65 lbs, W: 45 lbs)
40 Pull-ups
30 Shoulder to Overhead (M: 65 lbs, W: 45 lbs)

2012 Regionals Event 4


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FREE COMMUNITY WOD/OPEN GYM
Saturday, May 5, 2012

NEW ADDED CLASS TIMES
Starting, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

2 May 2012

May 1st, 2012

Wednesday

WOD

Complete 500 Double Unders.
On the top of each minute, complete 3 Squat snatches (M: 135 lbs, W: 95 lbs).


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FREE COMMUNITY WOD/OPEN GYM
Saturday, May 5, 2012


NEW ADDED CLASS TIMES
Starting May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM


SUMMER GYM SPECIALS
May 14 – June 18, 2012
2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

01 May 2012

April 30th, 2012

Tuesday

WOD

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

________________

FREE COMMUNITY WOD
Saturday, May 5th, 2012
8:00 AM

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30 April 2012

April 29th, 2012

Monday

WOD

In teams of 2 complete the following for time:
800m Run
100 KBS (M: 24 kgs, W: 16 kgs)
100 Box Jumps (24 inches)
100 Burpees
800m Run

Only one partner working at a time, except for the run.  You cannot start the KBS until both partners are back from the run.


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New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

29 April 2012

April 28th, 2012

Sunday

REST DAY

CrossFit Goal Setting Course at CrossFit Nor’Easter, Hartford, CT
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Congratulations to the new CrossFit Goal Setting Trainers! Special thanks to Nate and Jennifer, owners of CrossFit Nor’Easter, for hosting the Course today.

“Spread love everywhere you go. Let no one ever come to you without leaving happier.”  Mother Teresa

______________

New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

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28 April 2012

April 27th, 2012

Saturday

OPEN GYM


_______________

New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM


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27 April 2012

April 26th, 2012

Friday

WOD

VENGEANCE
In memory of HMLA-469, callsign “Vengeance” & the seven Marines who died in one of the deadliest aviation training accidents in years.

7 Rounds for time of:

4 Snatches (M: 135 lbs, W: 95 lbs)
6 Clean & Jerks (M: 135 lbs, W: 95 lbs)
9 Deadlifts (M: 135 lbs, W: 95 lbs)



_______________

New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

26 April 2012

April 25th, 2012

Thursday

WOD

Complete as many rounds as possible in 12 minutes of:

1 Rope climb
15 Push-ups

CF Main Site


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New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM


VENGEANCE WOD
April 27, 2012

Tomorrow we will be running the Vengeance WOD during all classes throughout the day. In honor of these brave men and the families they have left behind, we encourage you to donate and come workout for these heroes. This is an extremely difficult time for all members of the MAWTS-1 and Vengeance family, but especially for those who lost their spouse, father, son or fiance. All proceeds from the donations will be given to the families of the Marines.

  • For donations please make checks payable to: MAG-39 Officer Association
    $10-$20 Suggested donation.
  • Pre-Order your T-shirt’s for the WOD at the Front Desk on the sign up sheet.
    Please make checks payable to: Jenae Dimitruk
    or

Pay cash or have Credit Card on file charged.

  • Purchasing a Vengeance T-shirt is counted as a money donation towards the families.

25 April 2012

April 24th, 2012

Wednesday

WOD

Complete for time:
2000 Meter Row
50 Alternating 1-legged squats
30 Hang Cleans (M: 225 lbs, W: 135 lbs)

2012 Regional Event 2


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New Added Class Times:
Starting on Monday, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

Nutrition Challenge Winners

Overall Winner: Pam Littrell
Overall Most Improved Cindy: Pam Littrell
Overall Lost Body Fat Percentage: Pam Littrell
Highest Amount of Points: Vanessa Moreno, 1,129 pts.

Full Money Back:
Doug Struckmeyer – Hat & T-Shirt
Pam Littrell – Hat & T-Shirt
Laura Dubbe – Hat & T-Shirt
Richard Dubbe – Hat & T-Shirt
Vanessa Moreno – Hat & T-Shirt
Sylvia Huber – Hat & T-Shirt
Melissa Manriquez
Kristy Curry
Patsy Enders
Brittany Burgun
Mitch Driskill
Deb Driskill
Sara Jennings
Marla Soto
Kellie Sheppard

Half Money Back:
Jared Policastro
Gina Hendrix
Savannah Prince
Kevin Mahoney

VENGEANCE WOD
April 27, 2012

Friday we will be running the Vengeance WOD during all classes throughout the day. In honor of these brave men and the families they have left behind, we encourage you to donate and come workout for these heroes. This is an extremely difficult time for all members of the MAWTS-1 and Vengeance family, but especially for those who lost their spouse, father, son or fiance. All proceeds from the donations will be given to the families of the Marines.

  • For donations please make checks payable to: MAG-39 Officer Association
    $10-$20 Suggested donation.
  • Pre-Order your T-shirt’s for the WOD at the Front Desk on the sign up sheet.
    Please make checks payable to: Jenae Dimitruk
    or
    Pay cash or have Credit Card on file charged.
  • Purchasing a Vengeance T-shirt is counted as a money donation towards the families.

24 April 2012

April 23rd, 2012

Tuesday

WOD

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.


_______________

VENGEANCE WOD
April 27, 2012

Friday we will be running the Vengeance WOD during all classes throughout the day. In honor of these brave men and the families they have left behind, we encourage you to donate and come workout for these heroes. This is an extremely difficult time for all members of the MAWTS-1 and Vengeance family, but especially for those who lost their spouse, father, son or fiance. All proceeds from the donations will be given to the families of the Marines.

  • For donations please make checks payable to: MAG-39 Officer Association
    $10-$20 Suggested donation.
  • Pre-Order your T-shirt’s for the WOD at the Front Desk on the sign up sheet.
    Please make checks payable to: Jenae Dimitruk
    or
    Pay cash or have Credit Card on file charged.
  • Purchasing a Vengeance T-shirt is counted as a money donation towards the families.
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