Monday, March 23 2020
Strength: 5 sets of
10 Lunges per leg
Into...
10 Single Leg Deadlifts per leg
WOD: For Time
100 Push-ups
200 Sit ups
300 Air Squats
Thursday, March 19 2020
Strength: Back Squat
5 Sets of 5 @ 65%
WOD: For Time
150 American KB Swings
*every minute on the minute complete 7 Push-ups
You can sub out KB Swings for DB Snatches. Grab a back pack and use it as a KB.
Body Weight Workout: AMRAP 3
3 Tuck Jumps
6 Pike Push-ups
9 Sit ups
Repeat for 5 round.
Wednesday. March 18 2020
Strength: Clean Complex 7 sets climbing in weight:
2 Hang Squat Cleans
2 Front Squats
2 Front Rack Lunges
Option 1 WOD: 5RFT
200m Run
10 Hang Power Cleans (Don’t have a bar? Use DB,Sand bag, Back pack)
20 Mountain Climbers
Option 2: 5RFT
200m Run
7 Burpee Broad Jumps
20 Mountain climbers
Monday, Mach 16 2020
This decision was not easy to make but we have decided to close the gym effective tomorrow, March 17th. We feel it’s in the best interest of the community at-large in order to help battle the coronavirus outbreak. We will continue to monitor the situation and will be sure to announce when we reopen.
In the meantime, if you are keeping your membership active, we are allowing members to “borrow” equipment to do at home workouts. If this is something you are interested in please come by the gym this evening during open gym and we will get you set up with whatever you would like to take home. In addition, if you keep your membership active we are offering 3 free 1-1 sessions that can be used for you, or a friend! If you need to adjust your membership please e-mail Coach Will. If you cannot make it tonight, but would like to borrow equipment please text Coach Will 508-479-9899. Again, we will post at home workouts each night like we normally would if we were open and we have started a YouTube Channel were we will post different challenges and workouts to be done at home! You can subscribe here:
https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.youtube.com%2Fchannel%2FUCG1g-GFYl9dHh_9GSJbk0cA%2F%3Fguided_help_flow%3D5%26fbclid%3DIwAR1zf5TBqWeJXjAcV_sNvT2JerHzwSZCyOzczqqrERiDz8nE_i-rGYn0KXw&h=AT2sp8fU9TOxQZT_c8q4EUiOkir1B3NgvQIfVUkJJ2NWMpLskYoi1DaSmNlf9xqKn9WehZ6bK_fCY0Yq87Dbf8NItqOWRL07v1EOm0taVteiF18HaoCGnApEWCsIk010vcw.
WOD: 3RFT
40 Air Squats
30 Burpees
20 V-Ups
Friday, March 13 2020
We are taking this COVID-19 pandemic very seriously and taking all of the necessary precautions to be safe in our environment.
We are well aware of all of the local closings for businesses similar to ours, and are taking things day by day.
Considering the size/spacing of most classes at CrossFit ForceField we feel as though we can keep a safe distance between members, and because we have an abundance of equipment we do not need to share any surfaces in classes. Given these considerations the gym will remain open for now. With that being said, the evening classes WOD are subject to change based on attendance.
That being said, if you come in sneezing and coughing we reserve the right to ask you to leave. We also ask the following from our members: 1. If you are not wiping the equipment down before and after every use we also reserve the right to ask that you stay home. 2. Do not come in of you are sick. 3. Wash your hands.
Starting tomorrow March 14th, we will NO longer be doing Saturday Sweat classes until further notice. Instead we will offer open gym from 9-10:30 AM. We believe this is the best approach to keeping everyone healthy! In addition, we will no longer have partner workouts until further notice.
For many of you, we know we are your sanity. Most of you are working from home and need an outlet; we will continue to be that outlet as long as we can. Please be smart, stay informed, and take this seriously.
WOD: AMRAP 13
Front Squats x 13 (from the floor, climbing)
Into..
Bench Press x 13 (climbing)
13 Cal Bike
Thursday, March 5 2020
Strength: Jerk (from the ground)
4 Sets of 5 reps @ 60%
Superset with a skill of your choice
Skill:
1)Pistols x 10 reps
2)Strict Pull-ups x 5-7reps
3)Muscle-ups 3-5 reps
4)HSPU x 5-10 reps
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Push Jerk 135/95
•1 Rounds of Cindy after each set. Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats