11.18.2013

11.18.13

Stairway to Heaven
Up Ladder 7:
Power Snatch (95, 65#)
Burpees
(3/3, 6/6, 9/9, 12/12...)

11.17.2013

Goat Day.  

A goat is a movement that you feel you need to work on to improve as a CrossFitter.  Pick any 2 goats and we'll make a WOD based on those 2 movements. 

Today's class will be at 2pm (No 8am class).

11.16.13

Three Kings
Teams of 3
3 rounds of:
50 Power Cleans (135, 95#)
1500m Row (must switch every 250m)
One partner works at a time.

Post scores to comments.

Please Note Class Times for THIS Weekend ONLY! Normal times/classes resume on Monday, November 18th. 
Friday- 6am and noon (NO 7pm class...Come to the CF Release Social at 7pm!)
Saturday- 8am
Sunday- 2pm

11.15.13

Optimus Prime
AMRAP 7:
Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)

Workout starts with wall balls.
At the one minute mark complete 5 deadlifts.

NO 7PM CLASS FRIDAY!!!! COME TO THE CF RELEASE SOCIAL!!!!
SATURDAY @ 8am AND SUNDAY @ 2PM (SUNDAY TIME CHANGE IS JUST FOR THIS WEEKEND)

11.14.13
Juggernautish
21-15-9
Handstand Push-ups
Bent Over Rows (60% of body weight)
400m run after each round.

Classes are 6am, noon, and 7pm!

11.13.13

Weightlifting Wednesday
Front Squat - 3x5

OTMx5 - 3 Position Clean (pockets, above knee, floor)

CLASS CHANGE FOR TOMORROW!!!! CLASSES ARE 6AM, 1PM, AND 7PM!!!!

11.12.13

Amrap 10:

60 Bar Facing Burpees
30 Overhead Squats (120, 90#)
10 Bent Over Rows

Classes are at 6am, noon, and 7pm!

                                                                                              Nate

DT (HERO WOD)
 5 rounds of:
12 Deadlifts
9 Hang Power Cleans
 6 Push Jerks (155, 105#)

Veterans Day Class Schedule

will be

8am and 7pm!

Honor Veterans Day with CrossFit Release.

Wear Red, White and Blue!

Our family Veteran, Samara Pitre.  Now stationed in Texas.

11.10.13

Death By Power Clean
For 15 Minutes
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three Etc
Men:  155 lbs.
Women:  105 lbs.
Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed.

Saturday, November 9, 2013

Wise Guys (CFNE)
Teams of 3 (one working, two resting)
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration.


If it hits the ground, whole team does 10 Burpees.

   Jessica

11.08.13

Heartbreak Kid

3 rounds of:

10 Front Squats (185, 135#)

20 KB High Pulls

50 Double Unders

Front squats taken from the ground

KS_20 RM power clean #135

http://www.youtube.com/v/bocWcY90F2Q?version=3&autohide=1&feature=share&autohide=1&showinfo=1&attribution_tag=F8iKXRDEI856YCKuAXFKsA&autoplay=1

The River Styx
1000m Row
-then-
21-15-9
Kettlebell Swings (70, 53#)

Burpees

                                                                                                 Chris.

11.06.2013

Clean Complex
5 sets of:
1 Power Clean
2 Front Squats
1 Jerk

Post loads to comments

AMRAP 15 (As Many Rounds As Possible In 15 Minutes)

9 Deadlifts (155, 105#)

12 Hand Release Push-ups

15 Box Jumps (24, 20″)
(CFNE)

AJ

11.04.2013

Nightcrawling
30 Overhead Squats (95, 65#)
30 Windshield Wipers
20 Power Snatches (95, 65#)
20 Windshield Wipers
10 Squat Snatches (95, 65#)
10 Windshield Wipers

WE ARE SO "THANKFUL" FOR AN AMAZING MONTH OF CrossFit Release!  Let's come together to celebrate during this holiday season!

Who: CrossFit Release

What: Paleo potluck and drinks too of course!

Where: HOA outdoor patio

When: Friday, November 15th @ 7PM

Why: You guys are awesome!

11.3.13

Unkown

10 Thrusters(95,65)

300 Meter Row

3 RFT (Rounds for Time)

8am class at the MVC gym!

11.02.2013

Biggin
6 rounds of:
400m Run
20 Burpees
20 Bent over rows (45,33)

November 1, 2013 (CFNE)

Snatch:

5×1 3 Position Snatch

1st Position – Hang

2nd Position – At knee

3rd Position – Mid-shin but off the ground

HALLOWEEN CLASSES WILL BE AT 6AM AND NOON!  HAPPY HALLOWEEN.

LOVE.

CROSSFIT RELEASE

10.31.2013

Banzai
AMRAP 10:
15 Wall Balls (20, 14#)
30 Double Unders

Post scores to comments.

10.30.13

Razor's Edge

AMRAP 8 (As Many Rounds As Possible in 8 minutes)

30 Air Squats

30 KBS (53,35)

30 abmat sit ups

6am, noon, and 7 pm classes at the MVC gym!

10.29.2013
Smiling Clown
7 Rounds for Time
7 Front Squats (135,95)
7 Hand Stand Push Ups

10.28.13

Grace
30 Clean & Jerks (135,95)

10.27.13

10 box jumps (24,20)

10 KBS (53,35)

10 push ups

5 RFT

10.26.13

Crossfit Total
Establish...
1RM Backsquat
1RM Strict Press
1RM Deadlift

8am at the MVC parking lot!

10.25.13

100 Burpees for Time

10.24.2013

10.24.2013

The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Classes are at the gym 6am, 12pm and 7pm.

Flight Simulator (CFNE)

10.22.13
5, 10, 15, 20...50, 45, 40...10, 5 Reps of Consecutive Double Unders (Scale would be doubling the # for singles)
20 Minute Cap

6am and 12pm in GYM!!!

7pm outside GYM!!!

6pmers warming up!  They killed the sprints tonight.

Tosh Sprints.  
3 Rounds for time of 200 meter Run, rest equal to run time. 400 meter Run, rest equal to run time. 600 meter Run, rest equal to run time. Post Scores for all 9 runs to comments. We will be in the parking lot for both classes tomorrow, still 6am and 6pm.

Octoberfest

10.21.13

15 OHS (75,55) Overhead Squats

30 Mountain Climbers

5 RFT (Rounds for Time)

6am and 6pm classes at the MVC parking lot!

10.20.13

Heart of Darkness

Med ball thrusters (20,14)
KBS (53,35)
Box jumps (20”)
AbMat SitUps
Row (for calories)
1 minute max reps at each station, at the end of the 5th station there is a one minute rest.  3 rounds.  Score is total number of reps for all 3 rounds (FGB style).
*8am class in the MVC parking lot!

10.19.2013

Karaoke.

4 Rounds for time.
400 meter run
20 Walking Lunges (45,25)

Piece of Cake

10 Front Squats (135, 95)
100ft Bear Crawl
4RFT

Friday: 6am and 6pm classes
Saturday: 2pm
Sunday: 8am

CrossFit Release classes will resume its normal schedule again on Monday, October 21st.  
6am, 12, and 7pm classes

10.17.13

The Weight of the World.

Men 10,000# ground to overhead /  Women 7,000# ground to overhead

Permanent Vacation.

AMRAP 10 (As Many Rounds As Possible in 10 minutes)
3 burpees
4 push-ups
5 air squats
*partial rounds count!

10.15.2013

"Basement"
3 RFT
20 Plate Snatches (45,25)
400m run

10.14.2013

     

2000 meter row.

The area that we usually train will be taken up by Halloween arrangements so we will be meeting in the parking lot, furthest from the HOA building.  Classes all week long will be at 6am and 6pm.

10.13.2013

DT Gone Wild
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
On The 3 Minute for 5 rounds
You choose the load
Courtesy of CrossFit New England

10.12.2013

Freddy Krueger (CFNE WOD)
21-15-9

KBS(70#/53#)

Burpees

10.11.13

King Guardian.
AMRAP 12 (As Many Rounds As Possible)
10 PC (Power Cleans) (135,95)
10 WBs (Wallballs) (20,14)
Partial Rounds count.

10.10.13

Scorpion Run

20 Snatches (55,75)
400 meter run

4 RFT (rounds for time)

6am, 9:30am, 12, and 7pm

10.9.13

"Doing It Right"

10 push ups
15 abmat sit ups
20 squats

5 RFT (Rounds For Time)

10.08.2013

2 (1 on each side) Turkish Get Ups OTM (On the Minute) for 20 minutes

10.07.2013

Rise.
21-15-9
Med Ball Cleans
Burpees
w/30 Double Unders after each round
It's Ok if you don't know what this means, we're coaches, we expect to teach you.

09.23.2013

CrossFit has come to Vistancia! 

Get comfortable out of your comfort zone.

Try CrossFit FREE for your first month!

Classes held 7 days a week, with a different workout every day.