Monday January 23rd
Workout of the day
Training:
Front squat 2-2-2-2-2-2-2
WOD:
Complete 5 rounds for time:
6 Squat cleans (185/123lbs)
7 Handstand push ups
8 Chest to bar pull ups
Congratulations to our newest On Ramp graduates. If you haven't already, be sure to give them a warm welcome as they begin CFSS Group classes today.
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Yesterday we spent the day with Coach Carl Paoli at CrossFit Long Island City learning how to better apply gymnastics and freestyle movements to your CrossFit training program.
We learned a ton of great new drills to incorporate and new ways to explain concepts that make a lot of sense and are easy to understand. We all want to learn or improve movements like pistols, muscle ups, handstand push ups and yes... even burpees; and with Carl's progressions we can help you develop the skills required for these movements as well as many more.
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CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is starting in one week. The program will begin on January 30th and run every Mon/Wed/Fri for three weeks.
Join our community and experience the GREATEST fitness of your life!
On Ramp #71 M/W/F @ 10:00 AM, starts Jan 30th
On Ramp #72 M/W/F @ 7:00 PM, starts Jan 30th
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes fill fast! Call or email us to reserve your spot.
Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!
Congratulations to ALL On-Ramp Graduates and Welcome to the CFSS Family!! Doug & Tara are amazing coaches and will help take your fitness to a whole new level!! The Best is Yet to Come!!
Also, since I cannot get access to Facebook @ work, I would like say "Thank You" to: Jeanne, Jen, Kim, Steve, Nikki and Keri for your generous donations towards "Cycle for Survivial" on February 12th. Over 10,000 cyclers from across the country will be riding with me to create a renewed sense of hope for patients and their loved ones battling cancer. 100% of every dollar I raise goes directly to Memorial Sloan-Kettering for research on rare cancers, paving the way for new, more effective therapies. Together, we can truly make a difference. Thank You All Again for your support!!
Sincerely,
Gene
Posted by: Gene | January 23, 2012 at 04:01 AM
Congratulations to our newest On Rampers! All 15 of you! The journey has just begun!
Posted by: Tara | January 23, 2012 at 07:27 AM
Still at work with no Facebook. Thank You Tara for your generous donation! My CFSS Family Rocks!!!
Posted by: Gene | January 23, 2012 at 07:46 AM
I count 14 graduates on that picture.... Slightly bigger than the three that were in my class. CFSS is a runaway train of momentum. Gotta love it.
Congrats to all of you. You're self esteem and confidence are a few sweaty months away from soaring to heights you never imagined before. 3,2,1 go...
Posted by: Steve Marshall | January 23, 2012 at 08:46 AM