Get ready for our WOD and wine event coming up Feb 7th at 11:30!!  Coach Lindsey Force will be coaching a good little Bootcamp style workout for you.  Everyone is welcome to this event but just so you know, we’ll be focusing on our ladies as Corey from Max Muscle will be giving women’s nutrition as well as taking all the questions you ladies have about nutrition.  This will be a fun little event for you to participate.  Bring a friend and have some fun.  The $5 will be your ticket to Winestyles Montclair for the wine tasting at 2pm!!

Also, with this snow coming, not sure how bad its going to be but stay tuned to FACEBOOK for updates in the mornings.

Today:

Power Clean 5Rm (from the ground, drop every rep)

Then

12 minute AMRAP

20 Wall Balls

20 Box Jumps

20 Push-ups

20 Pull-ups

Today marks the first day of our second three week phase in our twelve week strength phase.  I’d like to congratulate you on getting through that squat phase.  Hopefully, you’ve added a little bit of muscle, strengthened your connective tissues and your central nervous system and of course, increased your squat.  That was the intent.  Now, we will start getting a bit more technical with the lifts.  Bars will start coming from the floor with the Olympic lifts so that means focusing on all aspects of the pulls AND moving your bodies.

Today:

Back Squat 5rm

Then

3 rounds of 1 minute on :30 off of:

Thrusters (65, 45) *yep it’s light.  This is conditioning.  Especially for those doing the open

3 rounds of 1 minute on :30 off of: burpees

3 rounds of 1 minute on :30 off of: Toes to bar

Today:
10am:  Skill.  Kipping, Pull-ups and Muscle ups

11am:

AMRAP in 8 Minutes

4 rounds

12 Push Press

10 Box Jumps

*After four rounds 10 Muscle ups.

**Complete the ten muscle ups and move in to round 2.

Don’t forget that today we have a free class at 10:30.  It will be held in the strong side for anyone interested.

Today:

9am:

Snatch 12×1 at 70% of 1RM

Clean and Jerk 12×1 at 70% of 1RM

10am:

Teams of Four (2 men, 2 women)

Split the work any way you want: One person working at at time, except where annotated*

100 pull-ups,  20 Unison Push-ups*, 25 HSPU, 50 Arms interlaced Situps* 75 Power Cleans (135/95) 100 Deadlifts (225/155) 200 Double Unders 300 cal Row

Our free class starts Saturday at 10:30am.  There is a cap on this class so if you have friends coming that are interested.  Have them register here

(https://crossfitwoodbridge.sites.zenplanner.com/event.cfm?eventId=16DAEDAD-6D63-473A-8A68-6D63B7797763)

Also, thank you for letting everyone know about this and how you love it here, I appreciate the e-mails and stuff!!

First, you got the email about new things at CrossFit Woodbridge in the New Year.  I’ve gotten a lot of voided checks but not everyone’s.  When you get a chance, bring one in and be entered to win 2 months at CFW for free!.

Secondly, Our WOD and Wine event will be Feb 7th at 11:30.  The Cost is $5 which gets you a ticket to a Wine tasting later in the day for CFW folks only.  That will take place at Wine Styles of Montclair at 2pm.

Third, we have a new T-shirt being launched that will be our Team/family shirt when we got to comps, support events and so on.  You can pre-order at the clipboard in the proshop

Lastly, the games season is upon us and I plan on running our Friday night lights just like previous years.  All divisions will be there.  RX’d, Scaled, Masters and of course Kids!! One change, we will be having it on Saturdays.  I hated that people rushed to get here after work, not warm, not ready so, Saturday we can take our time and crush it and then hang out afterward.  We will have T-shirts available for pre-order very soon for this also.  When the shirt comes out you need to move fast and make your order for it to be here on time for our season.  Our first Saturday CFW Games event will be Feb 28th!!

Today:

A. 15 Minutes to complete a “flight simulator”

5 unbroken double unders

10 unbroken…

15..

20…

All the way to 50 unbroken double unders counting by fives and then back down to 5.  * double unders must be unbroken or start that number over.

B. Row 2K for time

Hey everyone the Saturday Free class starts this Saturday at 10:30am.  If you know of friends or family that is interested in CrossFit Woodbridge have them come to this class.  They can register below or you can send them this link:

(https://crossfitwoodbridge.sites.zenplanner.com/event.cfm?eventId=16DAEDAD-6D63-473A-8A68-6D63B7797763)

There is a 15 person max for this class.  Hope to have a good turn-out for this.

Today:

3 set of 10 at 90% of your 10RM from Monday.  LAST ONE!!!

Then:

AMRAP in 6

5 strict pull-ups

10 Depth Push-ups (45 # plate for men, 25# plate for women)

12 front rack lunges

rest 2 minutes and repeat 6 minute AMRAP

This is the final week of the first phase of our strength cycle and we’ve seen some great improvements with our back squat numbers.  We’re moving into the next three weeks of 5’s starting Monday.  You can expect to Jerk on Monday and Weds, Clean on Tuesday and Snatch on Thursday.  Saturday will be Clean and Jerks and Snatches followed by front Squatting.

Today:

Power Snatch from mid thigh 5Rm

Then:

AMRAP in 10

10 OHS (115, 75)

12 Burpee box jumps