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Quincy City CrossFit is Moving!

QCCF rates

In just 5 days our sister box, Quincy City CrossFit, will be opening their doors from a new location at 206 Ricciuti Drive in Quincy, near the Granite Links Golf Club. This is a 6000 square foot facility – with showersconveniently located at Exit 8 off Route 93.

They are running a special sign up offer now through August 31st. The earlier you sign up the more you can save on your membership:

  • $155/month if you sign up by July 31st.
  • $175/month when you sign up between August 1 and August 31st.
  • $185/month starting September 1st — still a very competitive rate for the area!

Please be sure to share this with anyone you know who would like to take advantage of these great rates and location!

QCCFlogo300

Sign up now!

Thank you!

By | July 26th, 2016|Categories: Uncategorized|0 Comments

WOD 7.26.16

En2008-0194-JTF 5-09 Predeployment Portraits

Hero WOD Nick Bulger- 

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

 

Front Squats 5-5-5-5 @ 22X1 tempo

-first working set @ 65%

-moderate build each set

-rest 1-2 minutes between sets
“Bulger”- Hero WOD
10 Rounds For Time:
150 Meter Run

7 C2B Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups

By | July 26th, 2016|Categories: Uncategorized|0 Comments

Coach Aubrey

coachaub

My CrossFit journey started my junior year of high school in 2009. I received a call one morning from one of my good friends. My friend said, “Monday morning we are getting up at 5:30am to go to this boot camp in Hanson!” I immediately said, “I can’t do that, it’s way too early, and before school, NO WAY!” With a little more coaxing from my friend, I was there Monday morning at 5:30am, a little skeptical and nervous, but excited! I remember driving back home after that first WOD and thinking, HOLY CRAP that was so hard! But, I came back and continued it and absolutely loved it! That was the start of my journey in the CrossFit world. I gained confidence, energy, strength, stamina, balance, agility and so many positive and healthy aspects from doing this boot camp. I really noticed the difference when I was playing my high school sports too. I played Field Hockey and during practices and games I noticed how my stamina really increased! It was cool to see!

For me, I have always struggled with my weight, and eating correctly, and exercising. Even when I was in Elementary and Middle school I was very overweight. Once I was in high school, I did join sports and that did help a lot, but I have to say CrossFit has been the most influential for me.  CrossFit not only teaches you healthy exercise, but also teaches you how to fuel your body before and after workouts and how to eat correctly. When I went to get my Level 1 certification that was a big topic of conversation. What food to eat, when to eat those certain proteins and carbs, and portion control; all things that I really needed to learn and stick with in my life. To this day, I still have those cheat days every once in a while, but if I didn’t I definitely would go crazy! But, I have that knowledge now of how to keep my body happy and healthy.

Another part of my life that keeps me happy is my job. I am a full time preschool teacher in Duxbury. I have a Bachelor’s degree in Early Childhood Education and I am currently working on my Master’s in Early Childhood Education. I live in Kingston, MA and some fun facts about me are, I have a twin, I live on a river, and I love to be with my big family, all fifty of them! My family, my job, and CrossFit are all major parts of my life right now and I would not change it for the world. Even on some of the worst days, I know I always have Cynergy to go to at the end of the day. I will work out and feel 100% better every time. Ask anyone else the same thing and I think they would agree.

Over the next couple years, I hope to continue with CrossFit and enhance my CrossFit certifications. Cynergy is a very big part of my life and I love the people and friends that I have gained because of it! Thank you to everyone for welcoming into this family, I would not change it for the world!

 

By | July 25th, 2016|Categories: Uncategorized|0 Comments

WOD 7.25.16

aub

EMOM 5

2 Muscle Snatch

-Technique oriented weight here
EMOM 7

1 Power Snatch + 1 OHS

-build to a tough complex
Coach Aubrey
AMRAP 15

5/5 10/10 15/15….ascending ladder by 5
Hang Power Snatches (95/65)

Overhead squats (95/65)

Lateral barbell burpees

By | July 25th, 2016|Categories: Uncategorized|0 Comments

WOD 7.24.16

ropeclimbsccf

Masters Games Event 1:  California Club

For time:

8 Deadlifts (365/255)  *50+ females 225#

40 GHD Sit Ups

80 Double Unders

4 Rope Climbs

80 Wall Balls

4 Rope Climbs

80 Double Unders

40 GHD Sit Ups

8 Deadlifts

By | July 24th, 2016|Categories: Uncategorized|0 Comments