The Blog

07.21.2017

So excited Bosse (Sassy, Jr.!) stopped in for a few workouts while he was home!! Yessss!! ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x KB Swings 10 x Hollow Rocks 10 x Medicine Ball Cleans III. Mobility Impact/Focus: Deadlift (Week 2) Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5 (+5-10lbs from previous week) Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017. Post loads to comments. "Bad Beat" Complete as many rounds/reps as possible in 12:00 of 5 x Muscle-ups 10 x Box Jumps (24/20) 15 x Front Squat (115/75) Post rounds/reps completed to comments.
Posted in | 1 Comment

07.20.2017

how-to-memorize-a-deck-of-playing-cardsANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Coaches Choice II. Mobility “Team Deck of Cards” Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone. Hearts = Push Press (95/65) Diamonds = Partner Slamball (20/14) Clubs = Mountain Climbers (2 count) Spades = Lateral Medball Handoff (20/14) Joker 1= 25 Burpees Joker 2= Run 400m Jacks, Queens, Kings = 10 reps Ace = 11 reps Enjoy!
Posted in | 2 Comments

07.19.2017

FullSizeRender 17ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Burpees 7 x Hindu Push-ups 10 x Walking Lunges III. Mobility Impact/Focus: Walking Lunges Warm up as needed with 2-3 sets of 6 reps each. Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (front rack). 10 steps x Walking Lunges (Front Rack) Post loads to comments. Impact/Focus #2: Ring Push-up/Double Under Skill Complete the following workload every minute on the minute for 10:00. Alternate movements each minute. Odd Minute: 15 x Ring Push-ups Even Minute: :45 x Max Double unders Notes: Full range of motion push-ups will be the main focus during that specific minute of work. Post reps completed to comments. ROMWOD "Priceless Passion"
Posted in | 3 Comments

07.18.2017

IMG_1234

Charity's post race thoughts upon completing the Run to Home Base 9k race! Congratulations, Charity, and thank you!

ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. 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: Snatch Triples After warming up with sets and reps as needed complete the following against a 15:00 running clock: Snatch 3-3-3-3-3 (80-85%*) Notes: *Todays working sets should be targeted at 80-85% of a one rep maximum referenced from best 1-rep established 06.21.2017. The barbell Olympic Lift known as the Snatch refers to the full version of the lift where the bar is received in the Full Overhead Squat Position. Demo video linked HERE. Get some, freaks! Post scores to comments. "Incentives" 3 Round for time of Row 500m 15 x Pull-ups 30 x GHD Sit-ups Notes: There is an incentive 16:00 time cap on today's met con. Yes, incentive. Post scores to comments.
Posted in | 4 Comments

07.17.2017

IMG_3614ANNOUNCEMENTS: - We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for "One Day of Community". Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you'd like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! - New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 10 x Push-ups (CFGS) 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats. Back Squat 5-5-5-5-5 Notes: Compare scores to 06.12.2017. Post loads to comments. "Snarf Snarf" Complete for time Run 400m Then 5 rounds of... 8 x Handstand Push-ups 12 x Hang Power Cleans (115/75) Then... Run 400m Post times to comments.
Posted in | 4 Comments

07.14.2017

19959322_10100225558925526_456623408463246206_nANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! - New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x KB Swings 7 x Hollow Rocks 7 x Jump Squats 7 x Hindu Push-ups III. Mobility Impact/Focus: Deadlift (Week 1) Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5 (75% 5RM) Notes: Athletes should base the percentage off their current 5-rep max established on 07.07.2017. Post loads to comments. "Jacob's Ladder" Climb the following ascension ladder as high as possible in 6:00 of 3-6-9-12-15...etc x Wallball (20/14) 3-6-9-12-15...etc x Power Snatch (75/55) Rest 3:00 Climb the following ascension ladder as high as possible in 6:00 of 3-6-9-12 etc... x Slamball (40/20) 3-6-9-12 etc... x Burpees (Over Slamball) Post total reps completed for each AMRAP to comments.
Posted in | 2 Comments

07.13.2017

IMG_1192 2ANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 200m II. Spikeball! (...Coach's Choice) III. Mobility Impact/Focus: Turkish Get-up EMOTM Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00. EMOTM for 10:00 2 x Turkish Get-ups (1L/1R) Post best TGU weight to comments. "Push Whipped" For time 50 x Double-unders 10 x Push/Split Jerk (155/105lbs) 40 x Double-unders 8 x Push/Split Jerk (155/105lbs) 30 x Double-unders 6 x Push/Split Jerk (155/105lbs) 20 x Double-unders 4 x Push/Split Jerk (155/105lbs) 10 x Double-unders 2 x Push/Split Jerk (155/105lbs) Post time to comments. Skill Development A. L-sit practice, establish a goal of 2 minutes or less and work to it in as few sets as possible. B. 15-12-9 x Back Extensions *If L-sits are still a bit too challenging perform the same assignment in the Plank Position or in the Plank on low rings.
Posted in | 1 Comment

07.12.2017

IMG_3454ANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 400m 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 "Angie" For Time 100 x Pull-Ups 100 x Push-Ups 100 x Sit-Ups 100 x Air Squats Notes: Complete all reps of each exercise before moving to the next. Post times to comments. ROMWOD "Finding Fire"
Posted in | 3 Comments

07.11.2017

Screen Shot 2017-07-10 at 11.10.44 PM 2

Katelyn getting some at the Dirty Girls obstacle course event this past weekend in Killington, VT... Yesssss!

ANNOUNCEMENTS: – Our July On-Ramp begins TONIGHT, Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean :75 Repeats Warm-up as needed before completing the following every :75 seconds for a total of eight rounds. Every :75 for 8 Rounds: 2 x Power Clean (80%1RM) Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today. For percentages use one rep maximum Power Clean scores from 06.27.2017 linked HERE. Post scores to comments. "780 Seconds" 13:00 AMRAP Row 250m 12 x American KB Swings (32/24kg) 21 x Box Jumps (24/20'') Post scores to comments. Skill Development I. Handstand walks and holds x 10:00 practice II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so... painful.
Posted in | 5 Comments

07.10.2017

19904881_10100223223904926_5024524347442415870_nANNOUNCEMENTS: – Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 400m II. 2-3 rounds of :15 x Ring Support 7 x Push-ups (CFGS) 10 x Air-Squats (Wall Therapy) III. Mobility Impact/Focus: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 5-5-5-5 (33×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Gull Wing" Complete 3 rounds for time of Run 400m 15 x DB Thrusters (50/35) 15 x Ring Dips Post times to comments.
Posted in | 5 Comments

07.07.2017

FullSizeRender 16ANNOUNCEMENTS: – Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! 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: Deadlift 5RM Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5RM Notes: Today is a true 5RM test that will be used for our strength cycle moving forward. Compare scores to 05.12.2017. Post loads to comments. "Spidey Jump" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of Pull-ups Burpee Box Jump Overs (24/20) Post times to comments.
Posted in | 3 Comments

07.06.2017

IMG_1158ANNOUNCEMENTS: - Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! - From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Pause Power Snatch Warm-up suggestion: 3-3-2-2-1-1 practicing the Pause Power Snatch technique. Execute a :03 pause in the Power Snatch Receiving Position for the following sets and reps. Pause Power Snatch 2-2-2-2-2 (increasing in weight) Notes: Work on confidence in a strong position receiving the Power Snatch today; increase weight per individual/Coach's discretion. In the receiving position execute a :03 pause for the above sets and reps. Work up in weight able to progress with sound technique. Get some, freaks... Post scores to comments. "Liberty Circles" 14:00 AMRAP of Row 600m 20 x Overhead Squat (95/65lbs) 20 x Slambal (40/20lbs) 20 x Push Press (95/65lbs) Post total rounds and reps to comments. Skill Development: Sum Challenges I. Ring Support (tabata) Score cumulative seconds in hold II. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger III. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger IV. L-sit (tabata) Score cumulative seconds in hold
Posted in | 4 Comments

07.05.2017

FullSizeRender 15ANNOUNCEMENTS: - Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 4-4-4-4 (22×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Independence Eve" Complete 5 rounds for time of 6 x Power Clean (185/135) 18 x GHD Sit-ups Run 200m Post times to comments. Skill Development Select one of the following I. Back Extensions 3×15 II. Glute Ham Raises 3×10 III. Good Mornings 3×10
Posted in | 4 Comments

07.03.2017

American-Flag_shutterstock_52044700   ANNOUNCEMENTS: – See Holiday Hours (Below): - Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY - Tuesday July 4th: CLOSED - Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.     "THE SEVEN" 7 Rounds for time of 7 x Handstand Push-ups 7 x Thrusters (135/95lbs) 7 x Knees-2-Elbows 7 x Deadlift (245lbs) 7 x Burpees 7 x KB Swings (32/24kg) 7 x Pull-ups Notes: Today's Hero WOD may be undertaken as an individual or as part of two athlete team; there will be scaled options for both approaches provided in order to facilitate the ideal training experience as well as being logistically appropriate given any time constraints on classes. "The Seven" HERO WOD explained: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Post scores to comments.
Posted in | 3 Comments

06.30.2017

FullSizeRender 14ANNOUNCEMENTS: – See Holiday Hours (Below): - Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY - Tuesday July 4th: CLOSED - Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of :15 x Handstand Hold 10 x Leg Raises 10 x KB Deadlift (24/16) III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5 Notes: Today's workload will be used in preparation for a true 5-rep maximum next week. Athletes should have no failed reps during this training. Compare scores to 05.12.2017. Post loads to comments. "Cool Milli" Complete as many rounds/reps as possible in 12:00 of 8 x Handstand Push-ups 12 x Toes-2-Bar 21 x kCal Row Post rounds/reps completed to comments.
Posted in | 2 Comments

06.29.2017

FullSizeRenderANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Barbell Row 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch Doubles Warm-up as needed before completing the following Full Snatch movement workload every :90 second for 7 Rounds total. 7 Rounds, Every :90 = 2 x Snatch Notes: Target range of weight should be around 80-85% of last week's best lift (from snatch day...). Post scores to comments. "An Engaged Couplet" Complete for time 9 x Muscle-ups 12 x Box Jumps(24/20'') 7 x Muscle-ups 12 x Box Jumps (24/20'') 5 x Muscle-ups 12 x Box Jumps (24/20'') 3 x Muscle-ups 12 x Box Jumps (24/20'') 1 x Muscle-ups 12 x Box Jumps (24/20'') Notes: Muscle-Up scaling options are as follows. Modified Muscle-ups substituted at 18-14-10-6-2 reps per respective round. Pull-ups and Ring or Static Dips are 18 reps Pull-ups + 18 reps Dips, 14 x Pull-ups + 14 x Dips, 10 x Pull-ups + 10 x Dips, 14 x Pull-ups + 14 x Dips, 14 x Pull-ups + 14 x Dips (2:1+2:1 for the obsessively specific out there..) per respective round. Box Jumps Rx+ = 30/24''. Post scores to comments. Skill Development – Slay GOATS – Mobilize
Posted in | 1 Comment

06.28.2017

FullSizeRender 13ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m 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 #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 (23×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Post loads to comments. ROMWOD "The Key"
Posted in | 3 Comments

06.27.2017

FullSizeRender 12 Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend! ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 10 x Med Ball Cleans 10 x Hollow Rocks 10 x Supermans III. Mobility Impact/Focus: Power Clean EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Power Clean Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Hopps & Flapjacks" Complete 4 rounds for time of 50 x Double unders 25 x GHD Sit-ups 15 x Back Extensions Post times to comments.
Posted in | 4 Comments

06.26.2017

zzking_paul_n

United States Marine Corps Corporal Paul N. King; Killed In Action in Fallujah Iraq on June 25th, 2006. Also killed was Staff Sargeant Raymond J. Plouhar.

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility "KING" 5 Rounds for time of 1 x Rope Climb 25 x Thrusters (95/65lbs) 200m Tactical Carry Bumper Plate Run 5 x Turkish Get-ups (32/24kg) Notes: The Bumper plate is held in the old school 'alert to the dirt' style during the run. Turkish Get-ups alternate sides and represent the total reps per round (5 total). Due to the logistical constraints of today's HERO wod there will be a 30:00 cutoff on time to completion. Marine Cpl. Paul N. King was killed in action June 25, 2006 Serving During Operation Iraqi Freedom. Corporal King was 23, of Tyngsboro, Mass.; assigned to 1st Battalion, 25th Marine Regiment. Cpl. King was killed while conducting combat operations in Fallujah, Iraq. Also killed was Staff Sgt. Raymond J. Plouhar. Honor Staff Sergeant Plouhar by reading about him via the link found HERE. To read about the memories of Corporal King, please click on the link found HERE. Post scores to comments.
Posted in | 4 Comments

06.23.2017

FullSizeRender 2

Congratulations to Patrick, Dan, Jessica, and Sam on graduating the June On-Ramp Course; Welcome to the community!

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Deadlift 1RM Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1RM Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words 'One Rep Max' does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks! Post loads to comments. "Hydro" 4 Rounds for time of Row 250m 7 x Thrusters (135/95lbs) Post scores to comments. Skill Development I. Spikeball Skills... II. Mobilize III. Slay Goats
Posted in | 3 Comments

06.22.2017

IMG_2644ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2 rounds of :15 x Handstand Hold 7 x Push-ups 10 x Overhead Squat (45/35) III. Mobility Impact/Focus: Handstand Push-ups Complete one of the following rep schemes every :90 second for 7 Rounds: I. Strict HSPU 3-3-3-2-2-1-1 *Increasing Deficit if possible. II. Kipping HSPU 5-5-5-3-3-3-1 *Increasing Deficit if possible. III. Stinkbugs 8-8-6-6-4-4-4 Post scores to comments. "Sunny V" Complete as many rounds/reps as possible in 15:00 of Run 400m 12 x Overhead Squat (95/65) 18 x V-ups Post rounds/reps completed to comments. Skill Development Mobilize and prepare for Friday's Deadlifts!
Posted in | 4 Comments

UPCOMING EVENTS

  • No events.