100711 WOD

STRENGTH:

30 SECOND HANDSTAND HOLD X 3

IF YOU CAN'T DO A HANDSTAND, TRY IT WITH YOUR KNEES ON A BOX... PLEASE BE SURE TO KEEP YOUR ARMS BENEATH YOUR SHOULDER CRADLE AND YOUR TORSO VERTICLE.

METCON:

30-20-10 OF EACH OF THE FOLLOWING

BODYWEIGHT BACK SQUAT
BALL SLAMS 30/20/12

FOR TIME

CHANGE TO THE SCHEDULE: I FOUND OUT WEDNESDAY MORNING THAT I'M GIONG TO BE COMPETING IN THE BEAST OF THE EAST IN DURHAM, CT OVER THE WEEKEND. AS A RESULT, THE FOLLOWING WILL BE THE TIME LINE:

SATURDAY:

10 AM-NOON- BARBELL CLUB WITH JOE CROZIER
NOON-4PM- OPEN GYM- NO INSTRUCTION!

SUNDAY:

10AM-NOON- FTICH FOOTBALL
NOON- GROUP SESSION WITH CHRIS JONES
1-2P-OPEN GYM/ONE ON ONE
2P AND 3P- GROUP SESSIONS WITH CHRIS JONES

THANKS FOR YOUR UNDERSTANDING AND I'LL DO MY BEST TO RESPRESENT ALL OF YOU AND MY BROTHERS AT PBFD WELL!



Wish I had this sort of fan club for BOE! Motley Crew if I've ever seen one. Good luck to my boys from Stonington and Fitch this weekend as SHS takes on my Dad's school- Killingly and Fitch takes on Waterford. Play hard boys and make us proud!

OPEN GYM 100611

OPEN GYM IS 4-7 PM TODAY

100511 WOD

SO, TODAY'S WOD HAS BEEN BROUGHT TO YOU BY MS. KEITHA FIORE, ONE OF MY GOOD FRIENDS AND ORIGINAL GANGSTAS HERE AT CROSSFIT GROTON. KEITHA IS ONE OF THE FUNNIEST GIRLS YOU'LL MEET IN THE BOX AND HAS TEAMED UP WITH SARAH MINER TO PUT ON OUR SHITSHOW OF A SPOOK-A-PALOOZA WE'RE PUTTING ON IN A WEEK AND A HALF.

HAPPY BIRTHDAY KEITHA! HERE'S YOUR WOD:

4 ROUNDS OF:

400 M RUN
10 HANG POWER CLEANS 95#/65#
5 TURKISH GETUPS (EACH ARM) 35#/20#
10 PUSH PRESS 95#/65#

FOR TIME

I REALLY LIKE THE SOUNDS OF THIS WOD. HITTING THE REAR DELTOIDS WITH A HANG PC, FOLLOWED BY AND ENTIRE ISOMETRIC SHOULDER ATTACK, AND A NICE FUNCTIONAL PUSH PRESS AFTERWARDS- NICE JOB HONEY! LOOKING FORWARD TO TEARING IT UP WITH YOU.

HOODIES AND T'S

THE NEW CROSSFIT GROTON HOODIES AND T'S ARE IN! I ORDERED THESE IN LIMITED SUPPLY BECAUSE THEY COST A BIT TO MAKE, SO GET YOURS WHILE STOCKS ARE IN!



I'D LIKE TO GIVE A SPECIAL THANKS TO MY BUDDY BRYON BECKWITH WHO NOT ONLY GOT ME INTO CROSSFIT, BUT DESIGNED THE SHIRT.

100411 WOD

METCON:

10...1 POWER CLEANS 135#
ALTERNATING WITH
10...50 DOUBLE UNDERS

10, 10, 9, 15, 8, 20, 7, 25, 6, 30, 5, 35, 4, 40, 3, 45, 2, 50, 1

EWWWW... I KNOW.

BLAME IT ON ANDY. SEE YOU IN THE BOX FOLKS!



MY COUSINS, KIRK AND MIKE, BAILEY RIPPIN IT UP FOR NEW LONDON RUGBY ALONG WITH DIE-HARD CROSSFIT GROTONITE, BEN CONSTANT IN THE BACKGROUND. GOOD LUCK ON SATURDAY BOYS- MAKE THEM HURT!

SCHEDULE FOR THE WEEK OF 100311

PLEASE NOTE CHANGES TO THE SCHEDULE. THANKS EVERYBODY!

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP		GROUP
7:00
8:00
9:00	GROUP	GROUP	GROUP		GROUP
10:00	ONE	ONE	ONE		ONE	BARBELL	FITCH
11:00	ONE	ONE	ONE		ONE	BARBELL	FITCH
NOON	GROUP	GROUP	GROUP		GROUP	GROUP	GROUP
1:00						GROUP	GROUP
2:00						GROUP	GROUP
3:00	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP
4:00	GROUP	GROUP	GROUP	OPEN	GROUP
5:00	GROUP	GROUP	GROUP	OPEN	GROUP
6:00	GROUP	GROUP	GROUP	OPEN	GROUP
7:00

100311 WOD

Hope everyone enjoyed their weekend! We had a great time at Groton Barbell on Saturday and tore up some split jerks. Anyone wishing to join us at 10 and 11 am on Saturdays is more than welcome. We get into advanced powerlifting and olympic lifting. It's only $20/month and well worth it.

Here's one of my split jerks: http://www.youtube.com/watch?v=8kEoVP--C_Y

FIRST, THE 6 AM CLASS FOR MONDAY MORNING IS GOING TO HAVE TO BE CANCELLED

ANDY WILL BE HOLDING A MAKEUP CLASS ON TUESDAY AT 6AM INSTEAD.

I'm working the firehouse and will be able to make it and Andy and Jeff will be out of town. Sorry for the inconvenience...

The WOD for tomorrow will be as follows...

"FRAN"

21-15-9

THRUSTERS 95#
PULLUPS

FOR TIME

THEN...

5 ROUNDS OF 20 FT WORTH OF STANDING BROAD JUMPS

SEE YOU ALL IN THE BOX...