Monthly Archives: May 2017

06.01.2017

FullSizeRender.jpg-1ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. 9 Foundational Movements x 5 Reps each II. Mobility Impact/Focus: Front Squat Heavy Singles Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance. Front Squat 1-1-1-1 (90-95% of 1RM) Notes: Get some (comma) freaks. Post loads to comments. "Put Five On It" For time 25 x Wallball 20 x Toes-2-Bar 20 x Burpee (both hands to rig) 20 x Wallball 15 x Toes-2-Bar 15 x Burpee (both hands to rig) 15 x Wallball 10 x Toes-2-Bar 10 x Burpee (both hands to rig) Post scores to comments.
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05.31.2017

IMG_2048ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Power Clean + Push Jerk Warm up as needed (3 sets x 3 reps) before working to establish a heavy single repetition record. Power Clean + Push Jerk 1-1-1-1-1 Drop Sets 3x2 @ 80% Notes: Today is not necessarily a 1RM effort but rather a heavy single based on how your body responds. Technique takes precedence as usual. Drop sets will be based off highest number hit. Post loads to comments. "All In The Hips" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of KB Swings (32/24) Box Jumps (24/20) Post times to comments.
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05.30.2017

18700727_1409152105797451_1374280530790289475_oThank you to everyone that took time out of their weekend to show their respects for "Murph" and those who have given the ultimate sacrifice this morning. It was a great turnout and awesome atmosphere. This community continues to amaze us. It was a great kick off to an exciting summer! - CFNH Coaches ANNOUNCEMENTS: - Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! - Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Row 500m II. Coaches Choice III. Mobility "Victory Laps" Complete as many rounds/reps as possible in 13:00 of Row 500m 10 x Slamball (40/20) 25 x Abmat Sit-ups Post rounds/reps completed to comments. ROMWOD "Abiding"
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05.30.2017

murph3-582x319“No greater love than this, that he lay down his life for his friends.” --John 15:16 Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy. *** Please plan to arrive at the gym at 9am to warm-up and setup logistically. If you plan to use a vest for the workout please bring your own the gym will not be able to supply them. “MUPRH” For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments. Understanding the Significant of the Memorial Day Hero WOD "MURPH" The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made. Link to full BOX LIFE MAGAZINE Article found HERE. Excerpt: " 'MURPH' is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs. Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board. Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village...", Read the entire article by following the link above. Thank you to all of our community for honoring this holiday in such a profoundly special way.
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05.26.2017

FullSizeRender 3ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 25ft x Farmers Walk (Left) 25ft x Farmers Walk (Right) 7 x SDLHP 7 x KB Swings III. Mobility Impact/Focus: Deadlift Every :90 Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total. 3 x Deadlift Notes: Athletes should plan to increase weight every 1-2 sets as form allows. Post loads to comments. "Swedish Fish" Complete as many rounds/reps as possible in 6:00 of Row 250 30 x Double unders Rest 2:00 Complete as many rounds/reps as possible in 6:00 of Row 250 30 x Double unders Post total rounds/reps completed to comments. Skill Development Mobilize in preparation for "Murph"  
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05.25.2017

IMG_1720 ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Push or Split Jerk 1RM Warm up as needed (3 sets x 5 reps) before completing the workload below. Push or Split Jerk x 1-1-1-1-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks. Post loads to comments. "Blackjack" Four rounds for time of 9 x Burpees 15 x Slamball (40/20lbs) 21 x Wallball (20/14lbs) Post scores to comments.
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05.24.2017

FullSizeRenderANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m/Row 500m II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus #1: Snatch Doubles Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch. Snatch 2-2-2-2-2 Post loads to comments. Impact/Focus #2: KB Swing/GHD EMOTM Complete the following workload every minute on the minute for 10:00. Even: 15 x 'American' KB Swings (32/24) Odd: 15 x GHD Sit-ups ROMWOD "Pigeons, Puppies, & Frogs"
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05.23.2017

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Charity is running a 9k to Home Base at Fenway on June 15, 2017... Her fundraiser page is in support of Veteran services through a Home Base program provided by the cooperation of the Boston Red Sox and Massachusetts General Hospital. Link can be found under announcements! Get some Charity!

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity's Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed before completing the following sets/reps of Turkish Get-ups. 2R+2L 2R+2L 2R+2L 1R+1L 1R+1L 1R+1L Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able. Post scores to comments. "Gymnasty-Thuglife" Complete for time Run 200m 20 x Pull-ups 20 x Ring Dips Run 400m 20 x Pull-ups 20 x Ring Dips Run 800m 20 x Pull-ups 20 x Ring Dips Post scores to comments. Skill Development I. Individual Mobility/RomWOD efforts II. 6 Rounds for quality work/max time in hold of :15 x L-sit (rings/paralettes/hanging knee raise) :45 x Rest/socialize III. 4 Rounds for quality :20 x Plank + Side Plank R + Side Plank L (total :60 work) :30 x Rest/socialize
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05.22.2017

18451619_1396977080348287_7039673982402435993_o Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you! ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hollow Rocks 10 x Medicine Ball Cleans (20/14) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 1-1-1-1 (95% 1RM) Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017. Post loads to comments. "Tier" For time 12 x Power Cleans (165/115) 20 x Pistols (alternating) 9 x Power Cleans (185/125) 16 x Pistols (alternating) 6 x Power Cleans (205/135) 12 x Pistols (alternating) Post times to comments.
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05.19.2017

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WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 3 rounds of 3 x Pull-ups (Deadhang) 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility “Cindy” Complete as many rounds/reps as possible in 20:00 of 5 x Pull-ups 10 x Push-ups 15 x Air Squats Notes: Yes, this is a benchmark WOD... Get some, freaks. Post scores to comments. Impact/Focus: Deadlift 5x3 Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below Deadlift 3-3-3-3-3 Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it... at least we're going to be nice and waaaaarm. Post scores to comments.
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05.18.2017

IMG_0628-1ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 1-1-1-1 (92.5-95%1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages. Post scores to comments. "Event Horizon" For time 30 x Double-unders 12R+12L x KB Snatch (24/16kg) 30 x Double-unders 10R+10L x KB Snatch (24/16kg) 30 x Double-unders 8R+8L x KB Snatch (24/16kg) 30 x Double-unders 6R+6L x KB Snatch (24/16kg) 30 x Double-unders 4R+4L x KB Snatch (24/16kg) 30 x Double-unders 2R+2L x KB Snatch (24/16kg) Notes: Alternate arms for the KB Snatch. Post scores to comments.
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05.17.2017

IMG_0738ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility Impact/Focus: Clean Doubles x :75 seconds Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full). Every :75 for 7 rounds execute 2 x Full Cleans. Post scores to comments. "Pushing Pull" Complete as many rounds and reps as possible in 10:00 of Row 20kcal 10 x Burpees Post scores to comments. ROMWOD: "Hinge"
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05.16.2017

18449294_1392387934140535_2099111320947912779_oANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 2-3 rounds of 5 x Snatch Grip Deadlift 5 x Barbell Row 5 x Power Snatch 5 x Klokov Press III. Mobility Impact/Focus: Power Snatch Triples Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch. Power Snatch 3-3-3-3-3 Post loads to comments. "Levitate" Complete for time Run 800m Then... 3 rounds of 10 x Overhead Squat (115/75) 25 x GHD Sit-ups Then... Run 800m Post times to comments.
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05.15.2017

IMG_1996ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Kb Swings (24/16 10 x Goblet Squats (24/16) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 2-2-2 (90% 1RM) Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017. Post loads to comments. "Task Priority Nate" Complete 7 rounds for time of 2 x Muscle-ups 4 x Handstand Push-ups 8 x 'American' KB Swings (32/24) Post times to comments.
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05.12.2017

FullSizeRender 3ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 7 x KB Deadlift (24/16) 7 x Sumo Deadlift High Pull 7 x KB Swings 7 x Hollow Rocks III. Mobility Impact/Focus: Deadlift Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlifts. Deadlift 5-5-5-5-5 Post loads to comments. “Tabata Kabob” Tabata x Burpees Tabata x V-ups Tabata x Slamball (40/20) Tabata x Air Squat Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement. Post scores to comments.
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05.11.2017

IMG_0971Congratulations to Will and William for graduating our on-ramp program. Welcome to the family! ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. 2 rounds of Row 250m 5 x Pull-ups 10 x Walking Lunges 10 x Strict Press (45/35) III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 1-1-1-1-1 (90% 1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today. Post scores to comments. "Ups" Complete as many rounds/reps as possible in 10:00 of 5 x Bar Muscle-ups 15 x Box Jumps (24/20) Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round. Post rounds/reps completed to comments. Skill Development - Slay GOATS - Mobilize
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05.10.2017

IMG_1970ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility "Everglades" Complete 4 rounds for time of Row 500m Run 400m Post times to comments. ROMWOD "Everything Burrito"
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05.08.2017

Congratulations to Luke and Erica on their beautiful baby daughter: Gianni Best Grilli!

Congratulations to Luke and Erica on their beautiful baby daughter: Gianna Best Grilli!

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean Singles Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans. Power Clean 1-1-1-1-1-1-1RM Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you're feeling like those PR's are within range, then by all means; Get some, freaks. "Roman Chairs" 35-30-25-20-15 reps for time of DB Snatch (50/35lbs) GHD Sit-ups Push-ups Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition. Post scores to comments. Skill Development 5 Rounds for quality work/max time in hold of :30 x L-sit (rings/paralettes/hanging knee raise) :30 x Rest 5-7 strict reps x Pull-ups or Chin-ups Post training to comments.
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05.08.2017

FullSizeRenderANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hollow Rocks 10 x Wallball (20/14) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 3-3-3-3 (85% 1RM) Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017. Post loads to comments. "Derringer" Complete as many rounds/reps as possible in 4:00 of 6 x Toes-2-Bar 12 x Wallball (20/14) 24 x Double unders Rest 1 minute. Repeat for a total of 4 cycles. Post total rounds/reps completed to comments.
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05.05.2017

40407_422134792376_6535144_n SSG. Kyle R. Warren *SPECIAL ANNOUNCEMENT (See Below WOD)* ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Row 2:00 II. Coaches Choice III. Mobility "Painstorm X" Complete for time in teams of 2 athletes: 200m Farmer's Walk (50/35# DBs) 100 x Pull-ups 100 x Thrusters (45/35# BB) 200m Sandbag Portage 75 x Burpees 75 x Hang Power Cleans (45/35# BB) 200m Suitcase Walk (24/16kg KB) 50 x 'American' KB Swings (24/16) 200m Waiters Walk (24/16kg KB) 50 Calorie Row 25 x Handstand Push-ups Notes: Divide and conquer anyway you can. Each partner must complete 1/2 of the reps. Post times to comments. *SPECIAL ANNOUNCEMENT* The 6th Staff Sergeant Kyle Warren Memorial Rugby Match will be played on Saturday, May 6, 2017. Amoskeag Rugby will take on its friends, the Fort Drum Barracks Rangers, as well as the Boston Irish Wolfhounds in round robin matches to celebrate and honor our friend and teammate, Staff Sergeant Kyle Warren, who gave his life in service to our Country in July 2010. He was carrying out his mission in Tsagay, Afghanistan as part of Operation Enduring Freedom. The event will kick-off at 1pm at Gill Stadium in Manchester, New Hampshire. Kyle Warren was born on April 30, 1982 in Torrance, California. He moved to New Hampshire in 2003, and enlisted in the Army in October of 2004. He entered the army as a Special Forces Trainee, and did his basic and advanced training at Fort Benning, Georgia. He attended the John F. Kennedy Special Warfare Center and the Special Operations Medical Training Center. He earned his green beret in 2007 and was stationed at Fort Bragg as a Special Forces Medical Sargent. For Amoskeag, the match will begin with 15 men who played with Kyle during his time with the Club. Funds will be raised and donated to Team Red, White, and Blue, an organization dedicated to enriching "the lives of America’s veterans by connecting them to their community through physical and social activity." These donations will be made in honor and rememberance of Kyle. There will be a donation jar on match day, however, if anyone would like to make a donation prior to the match you may do so as follows: a.) Via Paypal on the Amoskeag Rugby website -- www.amoskeagrugby.com -- Please be sure to designate that your donation is being made to "KWM" or "TRWB"; or b.) Via Regular Mail -- If you wish to mail in a check or money order, please send it to New Hampshire Rugby Football Foundation ATTN: KWM 124 Fox Hollow Way Manchester, New Hampshire 03104 Following the matches, Amoskeag Rugby invites all friends to join in the annual Runnning of the Bulls Fundraiser! All funds raised all also be donated to Team Red, White, and Blue. Join us for a great time and a fun run beginning at 5pm at the Wild Rover Pub in Manchester, New Hampshire. For more information about SSG Kyle R. Warren, please visit the following link: HERE
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05.04.2017

18221674_1382902695089059_2880155833279764546_nANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 400m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 3-3-3-3 (85% 1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Post scores to comments. "Red Seven" Complete the following again a 13:00 running clock: Run 800m In the remaining time complete as many rounds/reps as possible of 7 x Power Snatch (115/75) 14 x Box Jumps (24/20) Notes: Rx+: 135/95lbs power snatch and 30/24" box jumps Post rounds/reps completed to comments.
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UPCOMING EVENTS

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