North Shore CrossFit

WOD
4 Rounds 4 Mins Long 1 Min Rest

250m Row
5 Deadlifts 225/185
30 Second Plate Overhead Lockout 45/35
10 Medball Situps
100 Sprint.
Pick up where you left off

Running Homework

2 miles at 5k pace.

8am
Running
4×800 3 mins rest

Rowing

6×500 with a racing start then a 1 minute active rest then 5 minute full rest.

9am
Teams of 3

150 KB 53/35
5 Wheel Barrels 30 Meters
150 Sandbag Power C-J 50/25
5 Wheel Barrels 30 Meters
150 Burpees
5 Wheel Barrels 30 Meters

Have you taken a good look around you at North Shore CrossFit lately?  Yes, there are many new faces, but still so many familiar ones, as well.  A huge piece of what makes North Shore CrossFit so special is keeping it all in the family!  After a quick count, we have 32 “families” who train together at NSCF.  We see parents with their kids or married couples who work out alongside each other pushing each other to finish a workout or maybe even a little friendly competition going on.  Not to mention the large number of yet to be married couples that train at NSCF alongside each other and kids of parents who train at NSCF who get in to train during their offseason from youth sports with their parents.

We are extremely impressed by the desire to stay healthy and active as a family!  One of the keys to success in any exercise program is to have the support of your loved ones.  Keeping each other motivated with praise and reassurance that they can do it, even when they think they can’t.  Continuing to push each other to train weaknesses and dislikes because it will only make them better!  Convincing each other to get to the gym, even if they rather chill out in front of the TV with a bowl of ice cream!

That’s why the month of February will be February Family Fun Challenge at NSCF!

What is the February Family Fun Challenge?

During the month of February, we are challenging families* of NSCF to get into the facility and work out together as often as possible.  The family that works out together the most will receive a Superlicious Prize Package!  WHOA THERE…. no worries, we will have 2^nd and 3^rd prizes, as well.

What does a Family Constitute — *Families = Mom and kid(s), Dad and kid(s) Mom & Dad & kid(s), Brothers, Sisters, Brother & Sister, Uncle & Nephew, Uncle & Niece, Aunt & Nephew, Aunt & Niece, Grandpa & grandson, Grandma & grandson, Grandpa & granddaughter, Grandma & granddaughter, Married Couples, Engaged couples, Domestic Partners, Couples in a relationship living together.

What does NOT constitute a Family — BRO-mances, You and a friend you dated in the 4^th grade, Your Baby Momma’s Boyfriend, Your sister’s uncle’s cousin’s best friends father-in-law’s half-brother’s wife.  I think you’ve got the picture.

Okay, so what if you have REAL family that wants to come in and work out with you, but haven’t started yet… no time like the present!  For the month of February we are offering a $50 off coupon on our 5-week boot camp program to family members of existing NSCF Members.  HOLY SAVINGS Batman!  That’s a deal!  5 weeks of unlimited training, weekly check-ins, skill training, nutrition counseling and an awesome community of supportive friends to guarantee their success!

So what are you waiting for?  Grab your “family” and get to North Shore CrossFit TODAY!

Here are some of the families training right now at NSCF:

Dawn, Adam and Brian Brown, Kurt, Diane, Kim, Kate Frampton, Lew, Tracy, Liam and Jenna Conley, Tom, Chris, Kirsten Beard, George and Alex Toomey, Steve and Amanda Chase, Susie, Joe Rapuano, Sarah, Amos, Sam Wong, Kris and Ethan Ahearn, Gregg, Jane, Ian, Collin Spiro, Cheryl and Amanda Dubois, Zachary & Molly Cook, Anthony & Anthony Andriano, Jr., Billy, Christine, Henry, Charlie & Owen Barrett, Nyla Dubois & Isabella McNally, Stephen & Natasha Evitts, Sarah & Jake Duckworth, Kurt & Kelly Fieldhouse, Joe & Dominic Butera, Jennifer & Mia Flynn, Andrew & Liisa Hall, Don & Martha Hodgman, Chip & Diane Holm, Steve & Kristen Leblanc, Doug & Michelle Link, Jay, Melissa & James Peirce, Andy & Bekah Waterson, Gabe & Nancy Petino, Lara, Jack & Connor Wosepka, Adam Drolet & Sarah Zdanowicz, Aaron & Anna Seliger, Jon & Arian Parrelli, Jon & Brooke Park and of course Dave, Tara, Cody, Mackenzie and Cassia Picardy!

Today’s WOD:

2009 Games WOD
3 Rounds
- 30 Wall Balls
- 30 Snatches (65/45)

Tabata Challenge

Good Times!

 Two of our NSCF members will be heading to Garden City, NY this weekend to compete at the NYC Open Weightlifting Competition.

Susan Young and Katelyn Romano your NSCF community wants you to know; although we may not be there in person we are with you in spirit!

Your dedication and hard work is inspiring to us all.

  Your community and coaches couldn’t be prouder!