Sep 032014
 

Today at 5:15pm we’ll have mini showdown with the coaches of our In-House Competition to determine the order they pick their teams.  If you want to see your potential coach in action – you’re more than welcome to come check it out!

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WOD

every minute on the minute for 10 minutes

:30 handstand hold

break

for time:

-1000 meter row

50-40-30-20-10

-double unders

-sit ups

-1000 meter row

note: there will be a 16 minute time cut off at the end of “annie”.  if you’re not done with “annie” at the 16 minute mark-move onto the final 1000m row.

brandon

Bro, Do you even lift?  

 Posted by at 12:01 am
Sep 022014
 

Iron Will Times

Yesterday was the final day to sign up for our Internal Affair In House Competition.  I hope everyone had a chance to sign up!  It’s going to be a blast!!  I’m really excited about this one.  Now that everyone is signed up who wanted to compete I would like to get 16 volunteers to help me run the event.  Food & beer after the competition!  Please email if you can help judge or set up.   Thank you!

The Lurong Paleo Challenge will start the day after our competition. It’s a great opportunity to make some positive nutritional changes in your daily life. You can sign up (HERE).

Nikita will be back for another two weightlifting classes this Friday, one at 1pm and one at 4pm. These classes are limited to 6 people per class so if you would like to attend please sign up and pay the $25 fee at the same time.

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WOD

for time:

-25 shoulder to overhead (185#/130#)

-50 chest to bar pull ups

Never too old!

 Posted by at 12:01 am
Sep 012014
 

Schedule for Today

11am and 12pm: CrossFit Classes

All other classes today will be cancelled in recognition of Labor Day.

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Labor Day WOD

as many rounds as possible in 12 mins

-60 burpees

-40 power cleans (115#/80#)

-20 overhead squats (115#/80#)

Brian

Brian C.!

reaching out

Heels down!

brian c

Handcuff run… great idea!

Congrats to Brian C. and his teams second place finish at this years CT SWAT Challenge!

 Posted by at 12:01 am
Aug 312014
 

Schedule for Today

11am – 2pm: Open Gym

Schedule for Tomorrow

11am and 12pm: CrossFit Classes

All other classes this Monday will be cancelled in recognition of Labor Day.

How about a shout out for our Iron Will Weightlifters…

JR

3rd place for Jr.!!

Nick 1st

1st for Nick!

Nice work gentlemen!

 Posted by at 12:01 am
Aug 302014
 

Schedule for Today 

10am, 11am, 12pm: CrossFit Classes

1pm: Mobility Class

-

Labor Day Schedule this Monday

11am and 12pm: CrossFit Classes

All other classes this Monday will be cancelled in recognition of Labor Day.

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WOD!!!

for time:

21-15-9-6-3

-strict handstand push ups

-front squats (195#/125#)

-bar facing burpees

Ben

Moustache Love

 Posted by at 12:01 am
Aug 292014
 

Iron Will Times

Do you like the not seeing the WOD before you come in or would you rather see the WOD posted at 0001 as usual?  Please vote in the responses!

This is the final weekend we’ll be taking registrations for our In House Competition.  If you haven’t signed up please do so asap!

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Partner WOD (added Aug 30th)

10 minutes for each member to take 3 attempts for a max distance handstand walk and 3 attempts for each member to add up as many strict muscle ups as possible

rest 5 minutes

BrickYard Brawl Event 3

as many rounds as possible in 13 minutes 

-100 wall balls (20#/14#)

-1000m row

-100 box jumps (24″/20″)

-100 kb snatch (53#/35#)

note: only one working member at a time 

unnamed

Bike muscle ups for todays WOD???

 Posted by at 12:01 am
Aug 282014
 

Iron Will Times

So far we have 38 people signed up for our in house competition (15 females and 23 males).  We need more ladies!!  We would love to see at least 48 sign up but more will be taken.  Come on Iron Will this competition is for all of our members and it’ll take place on Sunday September 14th! The cost will be $40 which will include the competition, a BBQ and beer following the competition, and it’ll help us raise money for the new gym mats for our new space.

If you want to help volunteer we’ll need judges and set up help.  Please let us know if you would like to help or you can submit your name as a volunteer or judge (HERE)!

Thank you!

SIGN UP (HERE)!

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WOD (added Aug 30th)

for time: (5 min cap)

-25 wall balls (20#/14#)

-25 pull ups

-25 push ups

-25 squats

-250 meter row

rest 2 minutes from the cap

for time:

-15 wall balls (20#/14#)

-15 pull ups

-15 push ups

-15 squats

-400 meter run

1130

A bunch of 11:30ers finished yesterdays wod in under the time cap!

 Posted by at 12:01 am
Aug 272014
 

Iron Will Times

The Ludlow Police Association, a non-profit organization, which is comprised of Ludlow Police patrol officers and supervisors, are requesting our support for their first 5k run/walk benefit for the Ludlow Police Department Special Response Team.  I’m registered to race in this Sunday morning 5k which will takes place on October 26 at 10am.  Lets all sign up and show our support for our towns Police Department.  It’s a simple sign up you can do (HERE).

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WOD (added Aug 30th)

for time: (15 min cap)

-30 hang power cleans (155#/115#)

-3000m row

Veronica

OVERHEAD QUADS WOD

 Posted by at 12:01 am
Aug 262014
 

Iron Will Times

Hey Iron Willers.   If you haven’t heard yet we are hosting an all ability levels team competition for all of our members on Sunday September 14th! The cost will be $40 which will include the competition, a BBQ and beer following the competition, and helping us raise money for the new gym mats we will need in our massive new gym!!!!

Registration is starting to pick up but we still need more to join!!

Every great competition is ran by great volunteers!  If you would like to help run this event – we will need judges and set up workers.  Please let us know if you would like to help out!

Good times ahead!

SIGN UP (HERE)!

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WOD (added Aug 30th)

:20 seconds on, :40 seconds off x 5

strict handstand push ups

:20 seconds on, :40 seconds off x 5

max rep kettlebell swings (70#/53#)

:20 seconds on, :40 seconds off x 5

burpees

Andrew

Andrew had to do just one more rep

 Posted by at 12:01 am
Aug 252014
 

Iron Will Times

Yankee CrossFit put on another great competition this past weekend.  The 5 of us who competed had a blast!  Thank you to those who came out to support us!  I’m looking forward to our next competition which will be a partner one at CrossFit BrickYard!  Registration has ended but if you’re free on Saturday September 6th come down to Windsor, CT to hang out and support those competitors!  It’s going to be a good one!

CrossFit Kids Update:

Dear parents, 

In an effort to build a more consistent CrossFit Kids program at CFIW, we are reaching out to interested parents for some feedback regarding our fall schedule.  We understand many of our young crossfitters participate in fall sports but wish to complement their athleticism with the occasional wod.  In an effort to accommodate as many young CrossFitters as possible, CFIW would like to offer a more regular schedule of two weekday classes and one weekend day for an 8 week session.  The new gym space allows for concurrent adult and kids classes.   Class punch cards can be purchased for participation.  

If you believe your child is interested please kindly respond with the age of your child and available week day hours between 5 and 7pm.

We look forward to hearing from you and kicking off a fun fall session! 

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WOD

6 rounds for time (15 min cap)

-1 deadlift (405#/275#)

-2 box jumps (30″/24″+ bumpers)

-3 squat clean thruster (205#/145#)

-10 bar facing burpees

note: only one bar per person. use about 90% of your 1rm DL if you need to scale.  after your deadlift take off the bumpers needed to go to your squat clean thruster weight then add those bumpers to your box for your box jumps.

KatieGrace

Proud of this lady!

 Posted by at 12:01 am