A few things happening at CFN
Barbells for Boobs
CrossFit Newton will be participating on October 21st. So Please register, donate, and join the CrossFit Newton team.
Click here to sign up or to read more.
So we have a little change to the weekend coaching. Starting this weekend I will no longer be coaching the Saturday morning classes. Instead coach Jack will be, and programing as well. We are naming it Savage Saturdays. I think the weekends just got a little more fun 🙂
Don’t forget, the CFN Halloween in-house partner comp is on the 28th of the month. I will be putting up a sign up sheet on the front desk tomorrow. You can all participate. Two females, two males or mixed pairs. Any way you wanna partner up, it’s up to you. Just come and have a great time.
This weeks programing
“Sammy The Bull”
70 Wall Balls@20/14
30 Burpee Chest to Bars
70 Wall Balls
75 Double-unders or 40 Single doubles
30 Burpee Pull-ups or 30 burpees/30 banded pull-ups or ring rows
Scale weight if needed
“The Ice Man”
Every 5 Min for 7 Rounds
15 Cal Bike
12 UB TTB
200 Meter Run
Shoot for 2:30 per round
*For the bike stop at :45 sec on your first round and complete the same calories each time you get on the bike
A. Tempo Front Squat – 4-4-4-4@65-70%; 4 sec eccentric 2 sec pause at bottom
B. Split Stance DB Press – 8-10 x 4, 3 second eccentric on each rep
Pic two movements you need to work on and switch between the each min for 20 min. Coach will help you if needed
Joseph “The Animal” Barboza
3 Rounds(each for time)
Rest 6 min between efforts. Scale volume so you can finish in no longer than 6 min.