Tribute Workout to My Brother, Jeff

Last Friday my older brother Jeff would have turned 40 years old.  However, his life ended prematurely on February 18, 2012.  He was a very passionate person, and his smile was extremely contagious.  He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room.  He spent the last 13 years of his life doing just that in Africa.  He started the production company Maverick Entertainment.  He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty.  He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars.  He was given the name "Lengai" by the Zulu people, which means "a gift from god."  He is survived by his wife Sally and his two daughters Jamie and Zoe.

My dad, younger brother Jeremy, me, and Jeff

Jeff, doing what he does best, making friends in strange places

Rest Day/Make-up Day/Open Gym

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow...

Reminder - Master's Class will be held this Saturday at 11am.  This class is free and open to everyone.  Please e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you are interested in attending.

Sunday open gym from 9:30 - 11:30am.  This session will count against your 3 times/week membership option.  If you would like to upgrade to unlimited, please e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Heath doing floor presses...in a polo.

Polo Wednesday!!!

Strength/Skill:  Floor presses, 5-5-5-5-5

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Strength/Skill:  Jerks, 1-1-1-1-1-1-1

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Strength/Skill:

Back squat, 2-2-2-2-2-2

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Patcy is running in today's Boston Marathon.  Although she qualified prior to joining CFR, she has been supplementing her running with CrossFit over the past 6 months.  Good luck, Patcy!  We're cheering for you!

Happy Friday!!!

Don't forget about the master's class tomorrow at 11am and open gym on Sunday from 9:30 - 11:30am.

Strength/Skill:

OH squats and bar muscle ups/box assisted bar muscle ups

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Rest Day/Make-up Day/Open Gym

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow...

Reminder - Master's Class will be held this Saturday at 11am.  This class is free and open to everyone.  Please e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you are interested in attending.

Sunday open gym starts this week - 9:30 - 11:30am.  This session will count against your 3 times/week membership option.  If you would like to upgrade to unlimited, please e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Rory doing muscle ups...in a polo.

Polo Wednesday!!!

Strength/Skill:  Push press, 3-3-3-3-3

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Strength/Skill:

Back squat, 5-3-1-5-3-1

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WOD: "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

Have fun with this one!