FIT Boot Camp

02/04/2015

[February 7, 2015 @10:30 am]

Learn about the specific mechanisms behind how chiropractic aids in recovery with a 5-minute live demonstration on how adjustments directly increase strength.

Interesting Source:

Crossfit Athlete and Chiropractic (Rich Froning) Recovery and Performance Key Ingredient!
http://youtu.be/0YIBmhqYAQg

Chiropractic and Crossfit is the perfect match. Athletes like Rich Froning as well as other top notch competitors have know fro decades that Chiropractic hel...

02/04/2015

REMINDER

01/25/2015

We are expected to get 6" to 16" of snow tomorrow (MONDAY).
Please visit http://CrossFitRandolph.com for any class cancellations/hours.

12/29/2014

REMINDER: Holiday Schedule:

New Year’s Eve: Wednesday (5:30am, 9:00am, 10:00am, 3:30 Varsity, 4:30pm).
New Year’s Day: Thursday (Closed)

12/24/2014

Christmas Eve WOD: Wednesday (5:30am, 9:00am, 10:00am).

12 Days of Christmas WOD

Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

1 Barbell Thruster (95/65)
2 Push Press (95/65)
3 Ring Dips
4 Strict Chin-Up
5 Pushups
6 Kettlebell Swings (53/35)
7 Front Squat (95/65)
8 Knees-to-Elbow
9 Wall Ball (20/14)
10 Double Unders (or 30 Singles)
11 Burpees
12 Overhead Walking Lunge (45/25 Plate)

For Time

Rx Plus: Use 115/75 for the bar

12/21/2014

Holiday Schedule:

Christmas Eve: Wednesday (5:30am, 9:00am, 10:00am).
Christmas Day: Thursday (Closed)
New Year's Eve: Wednesday (5:30am, 9:00am, 10:00am, 3:30 Varsity, 4:30pm).
New Year's Day: Thursday (Closed)

12/15/2014

12/08/2014

Attention! RSVP and mark your calendar right now.

11/26/2014

Nov 26th: All evening classes (including Varsity class) are cancelled due to the inclement weather.

Our schedule for the next two days:

Nov 27th: 9AM to 11AM (2 Hour Event)
Nov 28th: 9AM and 10AM (No CF Varsity)

Reminder: If you are coming tomorrow, you must RSVP through wodify. If you want me to RSVP in your behalf, simply message me. We have WODS for all fitness levels.

11/24/2014

Thanksgiving In-House Competition is already
this coming Thursday (9AM until 11Am).

This is an great way to kick off the beginning of
your Thanksgiving holiday.

Please come and participate in this special
event. We have partner/individual WODs for
beginners and advanced.

If you do not plan to compete, please be part of
the judging staff. We need your help! If you do
NOT have a partner, we will put you in a team.

Please RSVP via Wodify ASAP.

We will reveal the WODS soon.

Coach Arnel

11/15/2014

7 Big Important Updates (read them immediately)

1. Please help me welcome Coach James.

Many of you guys may know James as a member but I'm truly excited to say that he is joining the CrossFit Randolph team. He is looking forward to sharing his knowledge and motivating you to get the most from your WOD.

James will be coaching all classes in the 5:30am time slot as well as every Wednesday evening at 4:30pm and 5:30pm.

2. All 6:30 AM classes have been cancelled due to lack of attendance (effective date: Nov 15th)

3. WOD with the Coach - Every Wed @ 6:30 PM (effective date: Nov 26th) Lead by Coach Alex

This is open to anyone. It will give you an opportunity to workout with the coach side by side. There is no instruction/coaching. The workout will be much harder and more technical (snatches, muscle ups etc) than the standard WOD.

If you need help learning the more complex movements, I highly recommend that you attend the open gym classes on Tuesday and Friday at 6:30 PM. We are more than happy to help you improve your skills/performance.

** "WOD with the Coach will be placed on a TRIAL period for 2-4 weeks. **

4. Thanksgiving In-House Competition (Thursday, Nov 27th)

Please come and participate in this special event. We have partner WODs for beginners and advanced. If you choose not to compete, please volunteer as a judge. We need you. Please RSVP via Wodify right away.

5. Black Friday WOD hours (Friday, Nov 28th)

Come on in and burn off your night of feasting. We will be have classes at 9 AM and 10 AM only.

6. Posture Workshop this Wednesday (Nov 19th at 6pm)

Great posture = better WOD performance and decreases injury. Find out what you need to do to improve your posture. Please RSVP your spot right now via Wodify.

* There will be a shorter class at 5:30 pm before the workshop.

7. Other upcoming events (tba)

Christmas/Holiday WOD, Double-Under Workshop, and Box Competition- More information coming soon.