Sweatshirts for CrossFIt kob!

Ok everybody, I've promised $10 per sweatshirt sold. We've got 21 ordered, thank you So much, heroes in transition will get $210 for that. However, The owners of crossfit 610, and to whom i owe great gratitude, Mike and Molly, who changed my life, have had a lot washed away in the storm. While cf Chickentown cannot do much as a personal garage gym, any sweatshirt or T-shirt ordered from here on out will equal $10 that will go to the fund CrossFIt Lbc has set up for them. Contact me at cfchickentown@gmail.com and i send you the info! Let go 610ers!

Drew takes the day.

Well work and personal stuff got I t he way today so "sandy" will wait. Drew got some at CFC however.

Workout: 10/30 Hurricane week continues "Sandy"

Well she's here and almost at full strength. Got "Windsprints" complete; a good 5k today. Hit some nice 35 mph wind gusts but still managed a 27:04. I take it.
Tomorrow we go with "Sandy":

Warmup: dynamic/ foam roll

Strength: 5x1 Clean and jerk.

Conditioning: "Sandy"
7 rounds for time
9 half moons
7 toes to bar
5 burpees
3 50lbs ball slams
1 wall climb

Stay safe everybody!

Workout: 10/29 "Windsprints" (pun intended)

So we train hard using functional movements to be ready for real life scenarios. So what's more real then running into a f'ing hurricane!
People pay to do these man made "warrior" and zombie races. Lets use nature's worst to make ourselves better.

Warmup: dynamic stretch / gauge safety of running out doors.

Strength: squats 3x5/ strict press 3x5

Workout: run 5k for time. Dodge flying objects and flowing water. Run off of the pavement for as much of it as possible.

Cool down: you won't need it.

Hot shower.

In all seriousness, be safe and smart.

CFC sweatshirts

CF Chickentown sweatshirts are being ordered! You pick the style, buy it at cost and ill donate $5 per to Heroes in Transition for each sold. If You pick it up and do a workout ill donate $10!
You can't beat that! Email me at cfchickentown@gmail.com for styles. Start your Xmas shopping early!

Workout 10/24: CFC sweatshirts!

Warmup: dynamic/ lax ball shoulders/ bands on posterior chain

Strength:deadlifts 5x5

Workout: 10-9-8-7-6-5-4-3-2-1
Pull ups
Push-ups
Pop overs( jump over 24 inch box either stopping on or just touching the top)
Cash out: 100 Abmats

If you are interested in CFC sweatshirt email me at cfchickentown@gmail.com.
Ill e-mail you back with styles/prices, they will all be at cost.

10/25 rest day:

Watching the sunset while your doing dead lifts id pretty cool.
Last rugby match of the season this weekend so last practice tomorrow night= no workout

Q&D (quick and dirty) tonight.
Felt good.