Just wanted to clarify this weeks schedule.

Wed 6,7,8 am

Thu Closed

Fri Closed

Sat 9am

Warm-up: Dynamic / 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 push-ups-10 squats-10 mountain climbers

WOD: 5 rounds for time of:

15 Box Jumps

10 Ring Rows

5 Slamball

Annie         12:16

Mindy         9:56

Hillary        9:14 (sub step-ups)

Kelley          6:51 (1st of 2 WOD’s)

John S.        5:57

Caitlin NFT

Fabio 12 Days* 31:50

John P. 12 Days* 31:52

Joey            Words of encouragement

Duffy          Lynne    135lbs

*100m row

2 bear crawls & 100m row

3 second handstand, 2 bear crawls & 100m row

4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

5 dive bomber push-ups, 4 power cleans, 3 sec handstand , 2 bear crawls & 100m row

6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

12 pistols, 11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

Due to the weather and traffic reports we are getting classes are cancelled for tonight.

Today’s WOD is 3 rounds for time of:

50 Box Jumps

25 sit-ups

Or if you have nowhere to do box jumps you can do:

The Blizzard of 20 odd 8 WOD

50 burpees & 50 sit-ups for time!

Due to the

class may be cancelled tonight.

I will post a decision by 3:45

On Saturday 30 CrossFitters from CFCCT, The Power Barn and CF Watertown came together and ripped apart The Filthy Fifty.  That’s 15,000 repetitions! I would like to thank everyone who participated, brought equipment or helped me get everything squared away for our first of many multi affiliate WOD’s.

Click on the photos to see them full size and stay tuned for more pics, times for all 30 playa’s and the video.

Top 5 Women

1. Cheryl         CFCCT                 22:32

2. Melissa       CF Watertown      25:26

3. Annie          CFCCT                25:40

4. Joan            CFCCT                26:40

5. Sue             CF Watertown      28:12

Top 5 Men

1. Eric             Power Barn          18:09

2. John            CFCCT                 18:10

3. Fabio           CFCCT                 20:56

4. Adam          CFCCT                 22:13

5. Larry           Power Barn          23:01

THE END!

This is NOT how we warm up here