Over Head Squats
Class will likely run 10 minutes long.
Its on!! Six local CrossFit Boxes have answered the call and are going to roll into CrossFit Portsmouth and crush one heck of a WOD on Saturday November 5th, 2011. Don’t worry though… you don’t have to be a “Manimal” to participate. The workout will of course be scalable to fit everyone’s level of fitness. If you’re on the fence about participating.. all proceeds will be going to the Wounded Warrior Project.
We’re gonna need numbers of people who’d like to participate or attend the event. CF Portsmouth needs the final head count by next Wednesday, so we’ll need those numbers by Tuesday. Participants will receive an event T-shirt with their entrance fee of 20 dollars. Any individual wishing to attend and not WOD, but would like to purchase a T-shirt, we will have them on sale for 20 dollars a piece. Also, we’ll need the number of people who would like to purchase a T-shirt by the end of this week.
This is gonna be an amazing event. Legendary even… you’re not gonna want to miss out!
SATURDAY OPEN GYM HOURS
Since all of you enjoy sleeping in a bit in the am, Saturday’s open gym time will now run from 9-12 beginning October 29th.
Format will still be the same…if you want to wod, there will be a wod on the board, if you want to work on something of your choice, feel free, or if you want to do mobility and get a bit more flexible, more power to you!
40 Sit-Ups (Ab Mat)
60 Double Unders
5 Rounds of
8 Sumo-Deadlift #95/65
12 Push Press #95/65
16 Medicine Ball Cleans #20/14
What a great weekend. Our Pose/Barefoot clinic on Saturday went very well and was enjoyed by all in attendance. Its truly amazing what some video will do for perspective. A hearty thanks goes out to Drew and Steph of Upstream Fitness for their incredible coaching. Many eyes were opened and some real change was achieved. Lets be sure to stay on those running drills and make that change permanent.
Sorry you missed out on our Pose/Barefoot clinic?
Want to learn more so that you might become a better athlete?
Ever wonder why rowing WOD’s kick your butt?
See where we’re going with this?
Thats right… we’ve got another clinic for you. This Saturday… as in the 22th of October, our very own Kevin Sandberg will tentatively be teaching a Rowing Clinic. This is another must attend. Efficiency is the name of the game in all we do…this applies to our rowing as well. Come learn why your lower back hurts while your row… or what that weird lever on the side is all about.
Some of you might have noticed the word “tentatively” thrown in there… Kevin’s wife is due to give birth to their first child any day now… so… I’m sure we can all understand if we up and cancel this clinic. Don’t worry, if that happens we’ll simply be hosting an open gym as usual. This is a free clinic for all who want to attend so make time and get in here!
15 min AMRAP
15 Squat Cleans #95/65
20 KettleBell Swings #53/35
25 Box Jumps 24/20
Want to get in to practice the running you learned yesterday or get a few tips from those of us who were there?
The gym will be open from 2-4pm today…come on in…and meet “Nancy”
Okay.. the day of Pose is upon us. We’ll be hosting a Pose/Barefoot running tomorrow from 9am to Noon. However, we’ll be here setting up at 8am and if you’d like to come in and get a quick workout, (assuming you’re not participating in the clinic) then you’re more than welcome to stop by.
Nice work to those who chose to come and tackle “Jerry” today. Hero WOD’s are never easy and all of you rose to the occasion. Not a single person failed to RX today. We’re immensely proud.
Alright.. good talk. See you tomorrow!
Only one of these individuals is running Pose…. care to venture a guess?
On Nov 5th CFPortsmouth will be hosting the first Seacoast NH. / NorthShore MA. CrossFit WOD-Party. They have invited 6 local CrossFits (NorthShore (Danvers), Wicked (Lynfield), Gym Core (Topsfield), Full Potential (Newburyport), Route 1 (Sagus) and Reclamation (Exeter)) to come to their box and WOD and Party with them. The purpose of this party is to, of course, have fun and meet fellow CF’ers but more importantly raise some $ for the Wounded Warriors Project http://www.woundedwarriorproject.org/
The party will be a Potluck so bring your best Paleo/Primal appetizer or main course. All kids are encouraged to come in their Halloween costumes and there will be a pinata filled with goodies (non paleo and Paleo) immediately after the WOD. The tentative schedule of events will be as follows:
2:00 – 2:30 Competitor check in
2:00 – 3:00 Warm up for WOD
3:00 -4:00 LumberJack 20 WOD
4:00 – 7:00 Pinati/Halloween Art Contest for the Kids, Eat, Drink and be Merry…
How are we going to raise $ for the Wounded Warior Project?
1.) WOD competitor entrance fee $20 (each competitor will receive a shirt)
2.) Entrance fee $5. Competitors do not have to pay an entrance fee
3.) Raffel and Tee shirt sales.
4.) Adult drinks $1
1 mile run
1 mile run
Yes…. we know its supposed to pour tomorrow. Enjoy!
7 Min AMRAP
Ground to overhead #135/95