Fight Gone Bad Week-End in Memory of Those That Fought for Our Freedom

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Friday

"Fight Gone Bad"

FREEDOM is not FREE! And so we dedicate this work out to all the service men and women that have fought for this country. It is because of them that we sit back on a beautiful weekend and enjoy some of our favorite activities with friends and family. Good luck to all Athletes competing in the Ridgewood 5k and 10k runs. Remember to don't stop running until there is nobody in front of you! Thank a Vet today! FREEDOM is not FREE!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Ww will perform a 5 round version. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.e athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

100526

Wednesday

5 rounds for Time:

Shoulder to Overhead 8reps

Rope Climb 3 ascends

The rope climb is a difficult but necessary upper body strengthening exercise. Do not give up on it and keep steady. With a little practice you will soon be able to climb the rope like a soldier! Hooh Haaah!

Rope Climb

100524

Monday

5 Rounds:

Push Press 8reps #135

Rope climb 3 ascends

This past weekend was the NorthEast Regionals - where the Firebreathers dueled it out in CrossFit Albany. Congratulations to all who participated and a special JOB WELL DONE to my bud the Beast From The East Ray Traitz who finished in 12th overall. Great Work!

The competition was tough and only 3 athletes moved on to the 2010 CrossFit Games in Aromas California! Good Luck!

Ramapo Reservation 8am Saturday

WoooHooo!

Ramapo Reservation 8am Saturday

100521

Make it for a Trail Run at Ramapo Reservation.

Here is a view through one of the trails - Too much

fun for words... Take a look for yourself.

Five rounds for time:

10 Shoulder to Overhead #135lbs

3 Rope Climbs

The rope climb = dead grip strength. Enjoy!

Get Ready for Albany Regionals

100519

Wednesday

20 Minutes Amrap

10 reps Ring Dips

10 reps Stationary Waiter Lunge each leg

10 reps Double Under

GOOD LUCK to all the troops preparing for the Albany Regionals. 3-2-1 GO!

Get Ready for Albany Regionals

100518

Tuesday

For Time:

20 Burpees

20 Pull ups

50 Squats #95/#135

20 Pull ups

20 Burpees

Remember this Saturday we will meet at Ramapo Reservation 8am.

Billy Flips Out

100513

Thursday

for time:

Row 500m 2 Burpee 2 superplanks

400m 4 4

300m 6 6

200m 8 8

100 10 10

Here is Billy Flipping a 300lb tire. He uses great technique and is very determined to flip it!

GOOD WORK BILLY!

Grace

100512

Thursday

" Grace "

for time:

Clean and Jerk 30 reps

100509

Sunday

The Mother of all Mothers - Frannie-

Fran - for time:

Thrusters

Pull ups

21-15-9

Annie - for time:

Double Unders

Sit Ups

50-40-30-20-10

Happy Mother's Day to all the CrossFit Moms. Have a wonderful day!

What a Great time it was this Saturday morning at Ramapo Reservation. Good work to those who came despite the rainy forecast. We started and finished right on time. As soon as we got off the trails and stepped on the pavement the rain pummeled us. Here are some pictures of the Trail Run. For more pics look at the Fan Page.

100504

Tuesday

4 rounds for time:

500m row

20 alternating 1 arm snatches

30 1arm rows