Monday
WOD
“Lipstick on a Pig”
Complete the following for time:
1000 Meter row “Buy-In”

Then, complete 6 rounds of:
9 Chest-to-bar pull-ups
9 Kettlebell swings (M: 32 kgs, W: 24 kgs))
9 Front squats (M: 135 lbs, W: 95 lbs)

Posted on CFNE 27 October, 2014

CF LITE
Complete 10 rounds of the following:
10 Medball cleans (M: 20 lbs, W: 14 lbs)
10 Toes-to-bar

IMG_3888

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November Programming
For November, we are going to follow CrossFit New England’s gym programming.  Ben Bergeron who is the mastermind behind CFNE’s programming has been doing this for years, is a successful gym owner, is a past Games athlete himself and the trainer of many Games athletes including Chris Spealler and Becca Voigt.  We will follow CFNE’s main site programming, modifying it as needed due to equipment limitations and scheduling differences.  For those of you interested in advanced training, Ben Bergeron’s Competitor site programming often adds supplemental training to the work done in their regular classes.  Let us know what you think of this new programming!
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