CrossFit Storrs

Archive for the ‘News and Info’ Category

If you have been to CFS the past couple days you will have noticed that we have now added “Cool Downs” after each WOD.  The cool down will only take about 10 minutes.  This encourages everyone to stay till the end and cheer everyone on and you will get a great stretch in.  Obviously, if you can’t stay we are not forcing you.  Some times the WOD runs long and I know people have places to be.  But we would like you to stay if you can.  It is only for YOUR benefit.

Skill

Kipping

WOD

“Death by Cleans”

I would like everyone to welcome our newest instructor at CFS, Brigette!  Brigette has been a member at CFS basically since I opened and is an incredibly hard worker and a great team player.  Brigette Completed her Level 1 Certification this past weekend at the Reebok Center in MA and will start coaching today!  Glad to have you on board Brigette!

Skill

3 X

Broad Jump for distance

WOD

200m sprint
10 burpees
Spiderman crawl (50ft)
20 pistols
Spiderman crawl (50ft)
30 jumping tuck squats
Spiderman crawl (50ft)
40 push ups
Spiderman crawl (50ft)
50 air squats
200m sprint

Today is the cut off date!  If you don’t have a rope or haven’t ordered one, you will be doing burpees instead of DUs  Enjoy!

WOD

4rds for time

300m Sandbag Run

30 DU

15 Box Jumps

30 Ab Mats

Tunde Time

5×2 hang power clean (work up to no more than 90% 1RM) 2:00 rest
5×5 front squat @ 70% 1RM (3 sec hold at bottom)

EVERYONE please bring a roll of tape with you for Monday.  At each class we will go over a few ways to tape your hands.  You will need it.  Believe us.

WOD

5rds for time
50ft dumbbell bear crawl
10 thrusters
Row 500m

Get ready for Murph!  We are having TWO classes.  One at 10am and one at 4:45pm.  So you have no excuse to miss it!  Adult beverages will follow and believe me you will want it!  A few things to prepare yourself

1. Bring your own damn tape.  Don’t ask an instructor for any.  That shit gets expensive.  Or if you have grips or gloves.  Murph will kill your hands so bring something.

2.  Drink LOTS of water.  It is getting muggy in the gym and this is a long one.

3.  Bring a towel.  The bar is going to get very slippery with all your sweat.  BUT the more chalk you use, the more likely you are going to rip your hands.  You need to wipe the sweat off your bar before you chalk up, or the chalk will do nothing.

4.  Don’t leave till everyone is finished.  This is a team sport and this is a miserable wod.  Your encouragement could be what gets someone through it.  So stay and cheer and push.

5. HAVE FUN!

WOD

“Nancy”

5 rds for time

400m Run

15 OHS

Next Monday, the 27th, there will only be ONE class at 4:45pm in honor of Memorial Day.  Get ready to work.

Also, no more massages till school starts back up.  Lots of people lost interest.  So Cass will no longer be with us till we get some more interest.

WOD

12 Min AMRAP

3 HSPU

6 Squat Cleans

9 T2B

Don’t forget that on Memorial Day, the 27th, there will only be ONE class at 4:45pm.  We will be doing a very special WOD.

WOD

5 rds for time

15 KB (45/35)

15 Burpees

400m Run

p.s. don’t wear anything nice to the gym today

I know some of you are going to check out the Reebok CrossFit Regionals in Canton Mass. this weekend!  They start today!  I’m sure there will be updates and coverage on the games site.  I am headed out there to watch Saturday and Sunday.  Tickets are 15 bucks and you can either purchase them online or at the venue.  Come watch some amazing athletes push past their limits.  Hope to see you there!

Strength:
OHS 5 reps 3 rounds 75-85% 1rm, hold 2 seconds at the bottom

WOD

21-15-9
of:
SDHP (95/65)

9-15-21
of:
WB (20/14)

Everyone give Coach Tunde a shout out!  She will be leaving us till the school year start back up.  She got herself a sweet internship in DC!  Today is her last day coaching so give her some love.  There will still be Tunde Time on Thursdays at 6pm.

Good luck Tunde!  Can’t wait to have you back!

WOD

4 rounds:
5 Hang Power Snatches (95/75)
10 Ring Pullups (if they can’t do this then pullups on the bar)
15 Burpees

*Rest 1:00 after each round

Tunde Time

7X1 2-Position Clean + 1 Jerk
(position 1 from the floor, position 2 from the hang)
60 sec rest

This is your last week to order a rope for yourself to use in the WODs.  If you do not have one or have ordered one by the end of this week, your WODs will be modified when DUs come up.  You will not have the option to do singles or DUs.  It will be some MORE fun, and the instructors choice.

Ladies!  If you want a CFS tank, you have till Wednesday to let me know.  I’m taking payment and ordering them Thursday.

WOD

“Mary”

20 min AMRAP

5 HSPU

10 Pistols

15 Pull Ups