Todays Schedule
915am- CrossFit Kids (younger crew)
10am- CrossFit Kids (older crew)
11am – 2pm- Open Gym/Make up day
Don’t forget about the Rafters Road Race at 1030am today. If you haven’t registered yet then show up early. Hope to see you all there! Click (HERE) for more information.
the fire-breathing 6am class were all wearing big smiles during the roller derby style 50 meter sprint
Schedule Reminder
Normal class times today.
Don’t forget about our newest Yoga and Striking class. Yoga at 8am and Striking at 9am.
Regional team practice at 12pm. We need a couple guys to square off with them for event 1.
pre wod partner work
as many reps as possible in 5 minutes
-1 rep = 25 meter sled push (150#/110#)
one member pushes the sled for 25 meters while the other rests. switch every 25 meters.
break
individual wod
3 rounds for time
-20 wall balls (20#/14#)
-20 sumo deadlift high pulls (70#/53# kettlebell)
post your results to the responses
Norm was strong, smooth, and confident on the rope. He is a great example on how to climb
Iron Will Times
Sunday at 1030am is the Rafters College Towne 5 mile/5k run or walk. Join us for either the 5 mile or the 5k! Click (HERE) to sign up or sign up at the race. The race will benefit the Jimmy Fund as well as the Amherst Police Relief Association.
Partner WOD
with a three person team complete the following for time:
-2400 meter run
800 meters each
-30 rope climbs
you can start the rope climbs as soon as you return from the run. as the other members come in then you must rotate after each climb
-240 GHD sit ups
for the GHD portion there will be three stations- GHD sit ups, plank position, and rest. rotate every 10 sit ups. every rotation each member does 5 burpees before moving onto their next station.
post your results to the responses
Wade in Jordan!
Iron Will Times
Event Reminders
The Rugged Maniac in Southwick is September 29th and we are doing the 4pm wave again. Click (HERE) to sign up. Great times in Southwick! It’s a 5k obstacle race that is fun, challenging, and completely doable for all of you! It’s a perfect time to dress up, get muddy, and have a cold one after with all your muddy friends.
The Rafters College Towne 5 mile/5k run or walk is this Sunday the 20th at 1030am. Click (HERE) to sign up. The race will benefit the Jimmy Fund as well as the Amherst Police Relief Association. I just signed up so I hope to see you all there.
The North East Regionals are right around the corner and your team has been hard at work in preparation. Come support your team Memorial weekend (May 25th-27th). We hope you can make it for all three days but if you can only make one day try and come out on Saturday May 26th for our CFIW group photo. Click (HERE) to buy your spectator tickets.
The Europa CrossFit Throwdown at the Europa Get Fit & Sports Expo 2012 is Saturday June 30th from 9am-6pm. We already have people signed up so join us! Click (HERE) to register. This isn’t an invite to come watch some of our people compete this an invite to come compete with us! This would be a GREAT opportunity for your first competition even if you can’t do a lot of workouts Rx there is a scaled division. CrossFit is the sport of fitness and whats a sport without a little competition. The more the merrier! We had a blast last year with a huge group of competitors from CFIW and we would like to have another strong showing again this year. You can do it!
WOD
for time:
250 meter row
break
as many rounds as possible in 14 minutes
-50 meter sprint
-10 pull ups
-10 push ups
post your results to the responses
for time:
500 meter row
break
as many rounds as possible in 12 minutes
-30 double unders
-5 thrusters (100#/70#)
post your results to the responses
Iron Will Times
Events
The Rugged Maniac in Southwick is September 29th and we are doing the 4pm wave again. Click (HERE) to sign up. Great times in Southwick! It’s a 5k obstacle race that is fun, challenging, and completely doable for all of you! It’s a perfect time to dress up, get muddy, and hang out with all your muddy friends.
The Rafters College Towne 5 mile/5k run or walk is this Sunday the 20th at 1030am. Click (HERE) to sign up. The race will benefit the Jimmy Fund as well as the Amherst Police Relief Association. Hope to see you all there.
The North East Regionals are right around the corner and your team has been hard at work in preparation. Come support your team Memorial weekend (May 25th-27th). We hope you can make it for all three days but if you can only make one day try and come out on Saturday May 26th for our CFIW group photo. Click (HERE) to buy your spectator tickets.
The Europa CrossFit Throwdown at the Europa Get Fit & Sports Expo 2012 is Saturday June 30th from 9am-6pm. We already have people signed up so join us! Click (HERE) to register. This isn’t an invite to come watch some of our people compete this an invite to come compete with us! This would be a GREAT opportunity for your first competition even if you can’t do a lot of workouts Rx there is a scaled division. CrossFit is the sport of fitness and whats a sport without a little competition. The more the merrier! We had a blast last year with a huge group of competitors from CFIW and we would like to have another strong showing again this year. Just do it!
WOD
for time:
-750 meter row
break
as many rounds as possible in 10 minutes
-8 box jumps (24″/20″)
-5 power snatch (95#/65#)
post your results to the responses
Brian and the rest of the 3:30 crew
for time:
-1000 meter row
break
as many rounds as possible in 8 minutes
-10 kettlebell swings (53#/35#)
-20 squats
post your results to the responses
the team warming up for the snatch ladder
Happy Mother’s Day to all you CrossFitting Moms! I hope you all enjoy your day!
Schedule
915am – CrossFit Kids (younger)
10am – CrossFit Kids (older)
11am – 2pm – Open Gym/Make up
Alice
Photo Courtesy of Eric Gove
In Honor of this Day in History
“Desforges”
5 rounds for time:
- 12 deadlifts (225#)
-20 pull ups
- 12 clean and jerks (135#)
-20 knees to elbows
post your results to the responses
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. -Courtesy of CrossFit Inc
Iron Will Times
Regional team practice this weekend will be a full trial run. Everyone is welcome to check out the practice or to join them with the fun. The times are listed below.
Today – Event 1 at 6pm, Event 2 at 7pm
Saturday – Event 3 at 1pm, Event 4 at 2pm
Sunday - Event 5 at 1130am, Event 6 at 3pm
Normal Gym Hours all weekend.
Don’t forget about the newest Power Yoga class on Saturday’s at 8am, CrossFit Striking Saturday’s at 9am, and CrossFit Kids Sunday’s at 915am for the younger kids and 10am for the older kids.
Partner WOD
3 rounds each for time:
-15 squat clean thrusters (115#/80#)
-max rep toes through rings
both members will complete three full rounds. one member does 15 squat clean thrusters while the other completes as many toes through rings as possible then switch. work towards max reps and fastest completion time possible.
post your results to the responses
LJ and Patti
