WODs & News
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The JumpNRope Clinic will be happening on Sunday 10/15 from 9-11am. We still have room for 2 more participants. The cost is only $50 and this group is amazing. If you are interested and have not yet registered you still have a chance. All you need to do to register is click here. They will help you to tighten up your technique, obtain DU's, or increase the amount of DU's that you can do efficiently.
The Dynamic Duo competition is back! To get all the details go to the Dynamic Duo website. You can also follow the action at the event FaceBook page. Make sure you sign up soon so you can take advantage of the early-bird special. You don't want to sit on the sidelines for this amazing event!
Carly will drastically improve your Olympic Lifting skills!!
The summer program runs from 6/21 to 8/20 and it is ideal for athletes of all experience levels.
Go to the Olympic Lifting page by clicking here to get more info and to register.
Come and join the CFR ladies for a WOD and some wine! All are welcome. Feel free to bring a friend.
NEW THIS LADIES NIGHT: Athletic Clothing Swap!! Please bring your GUC or EUC athletic clothing and after the WOD we will have a clothing swap. Bring at least one item or 100. All items will be up for grabs by anyone - so only bring items you are willing to part with! Any left over items can be reclaimed or we will donate them to Big Brothers Big Sisters.
Please click here to register.
Good news!! Resilience will be running a 7 week program for the Kids this summer. Here are the details:
If you have questions or would like to register please send Jamie Weeden an email (email@example.com)
CFR has decided to sponsor a Trail Race & CrossFit Challenge on Saturday 6/3 that is very unique and extremely exciting. We've created a series of CrossFit workouts that will go at the end of a 5k-trail race in Ashland State Park. The CrossFit workouts are exclusively for CFR members.
You can click here to see details about the trail, the event, and the charity to which all money will go (Boston Children's Hospital League).
To see the awesome CFR WOD's please click here.
Participants will run the 5k trail race and then will complete the WOD's as a team of 3. This is not a race!! This a community field trip for CFR members (of all experience levels) that will be an unforgettable experience.
TO REGISTER PLEASE CLICK HERE
We will be hosting a 2 hour Power Lifting Clinic on Saturday 4/8 from 10:30am to 12:30pm. Eric Kupperstein will provide basic instruction on the squat, dead lift and bench press. You won't want to miss this! Here are the details:
TO REGISTER PLEASE CLICK HERE
Those who did the hike last year know how much of a beating our legs and bodies took from this hike. Let's be a little better prepared for it this year!
I'm going to put together a 1x/week, additional session together for those who want some grueling training sessions to prep our legs for the hike this year. They will appropriately ramping up in intensity, so it would be better to start sooner than later with these. We have 8 weeks before the hike, let's use them wisely!
Mt. Washington Hike Information can be found HERE.
Register to let me know that you are planning to come with us this year HERE.
Here are some links to some blogs written about the trail we are going to tackle this year for those who are interested.
*Warning: This workout could make you sore...for days...if you aren't ready for it. I would bring food and drink and maybe supplements for these workouts, as if you were on the mountain.
Washington Prep WOD #1
10 min Assault Bike - Steady state, trying to hold a modestly aggressive pace (Guys~300+ Watts / Ladies~220+ Watts)
Rest 2 mins
6 Rounds Not For Time (Ideally in your hiking boots):
40yds Forward Sled Drag (8 plates / 5 plates, with straps around your shoulders)
40 Alternating Step Ups (20" for everyone, with a 20 lbs. weight vest on)
*You never thought you'd look forward to a heavy sled drag as much as this!
Rest 10 mins
3,000m Row (with a 20 lbs. weight vest on)
*Just looking for extra conditioning here, do not try to set a world record here...not that you could by this point.
CFR’s 2017 Nutrition Challenge Update – 1.9.17
Are you looking for all of the Nutrition Challenge information?
99% of what you need to know should be found on this web page, so please check it out:
The challenge officially starts on Monday, January 9th! Here we go!
What you should have done by now, or be doing within the next couple of days?
TRAVEL WODs FOR PEOPLE
SOME DIETARY GUIDELINE CHOICES
How do I use the tracking sheet?
Latest Information (1/7/17):
Attached is a document (click here) which contains very important information about the following:
Why do you need to participate in the 2017 Nutrition Challenge?
Pre-Challenge vs. Post-Challenge Scoring:
What is different than previous years?
Olympic Lifting Clinic: 8-Week Program
Are you new to Olympic lifting but would love to learn the basics?
Do you already do Olympic lifting but really want to elevate your game?
In either case, we have an 8-week program that will be ideal for you. We’ve hired Carly Mauch to run an 8-week Olympic Lifting clinic from 1/18 through 3/12. Carly is truly one of the most effective coaches that you'll ever work with and she is still the US Collegiate record holder for the C&J.
This clinic is ideal for athletes of all experience levels.
Here are the details:
Limited space is available so please act quickly.
Preparing and Protecting Your Shoulders
Dan Pope is a Doctor of Physical Therapy at Champion Physical Therapy. He will be doing a presentation at CFR on how to avoid shoulder injuries.
Date: Saturday 1/28
Time: 10:15am to 11:30am
Audience: All Members and Coaches
Location: CFR Box
Here is the outline for his presentation:
Dan’s resume can be found at the attached link: https://championptandperformance.com/about-us/#team
To reserve a spot at this presentation please HERE
This is a regular day of classes, but given a little extra attention in that it will be our day to keep the children and families involved with Project Just Because in our minds. This is the last opportunity you'll have to drop off your fulfilled hearts from our charity tree before we bring them all over to Just Because. After today, if you forgot and still want to give, you'll have to make the drop yourself to their location at 86 South St., Hopkinton.
With a partner:
10 Thrusters (135, 95)
40 Deadlifts (135, 95)
*One person works at a time, partition as desired. (thrusters should be heavy, deadlifts light, that's the point)
**Try pairing up with someone you might not normally. It's Saturday, have some fun!
***Teams should be looking to go 6+ rounds, with our well conditioned pairs looking for 8+.
Click on the link below for ALL of the information about this fun trip!
Paleo Challenge 2016!
The Clash of the Classes starts tomorrow! Click here for the packet of information that will answer most of your questions about this year’s Challenge.
Here is a reminder of what you need to do to be on a team:
After you have read the linked packet, if you have any questions please send an email to your coach. Here are the teams and the coaches:
Here are the basics for this year’s competition:
We can’t tell you how excited we are about this year’s challenge! Looking forward to seeing some incredible gains!!