Why is it important to have Test and Retest workouts? Yesterday was a test for a month out. Today is a retest of a workout from December. Well, first: they act as benchmarks for our fitness. How do you know if you’re actually improving if you can’t measure that progress? Two: knowing what traits we […]
CrossFit WOD for Monday 1/6/2020 AMRAP in 5:00 (“ANNIE”)50-40-30-20-10 reps for time: double unders situps AMRAP in 5:00 (“FRAN”)21-15-9 reps for time: thruster, 43/29/20kg pullups AMRAP in 5:00 (“ELIZABETH”)21-15-9 reps for time: power clean, 61/43/29kg ring dips Rest 5:00 between each AMRAP. Share total reps completed to whiteboard! Post-workout: go through the “World’s Greatest Stretch” […]
The start of every year we have most people going in with a ton of resolutions that never get actually addressed. Here are some random notes we have for 2020:– Continue looking at the blog for relevant gym content. We will have a post every day: find the workout of the day, the ideal post-workout […]
Our Bring-a-Friend CrossFit Classes are free for every body! No experience required- and if you have done CrossFit before we can scale up. We welcome (and want) all fitness levels! It all starts at 12:00pm for just over an hour so show up early to finish out the paper work and get a tour of […]
The end of a rowing stroke is the same as the basics of olympic weightlifting: pushing through the feet extend the legs and hips with a rigid torso to then finish with the shoulders. CrossFit WOD for Friday 1/3/2020 for time: 50 calorie row 50 burpee box jump overs, 24/20/16” 50 calorie row Share time […]
The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep. We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP! BINGO Cards are due by the end of next Monday. CrossFit WOD […]
Today we only have 8am CompEx, 9am/10am/11am CrossFit classes, 9am-12pm Guided Training. We will be closed tomorrow, January 1st. Normal schedule resumes on Thursday, January 2nd. CrossFit WOD for Tuesday 12/31 back or front or overhead squat 1RM, then for max reps: 4:00 ring muscle-ups 3:00 kettlebell jerks 2:00 burpees 1:00 handstand pushups Post score […]
There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps. Today’s goal is to get weird and try some different […]
Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise! CrossFit WOD for Friday 12/27 “CINDY”AMRAP in 20:00 5 pullups 10 pushups 15 air squats or “MARY”AMRAP in 20:00 5 handstand pushups 10 single leg squats, alternating 15 pullups CrossFit WOD for Saturday 12/28 in pairs 1 […]
We’re open today for the 9am/10am/11am classes. As always during the Holiday Season, just check ZenPlanner for our holiday schedule. CrossFit WOD for Christmas Wednesday 12/25 establish a heavy back squat in 10:00 then Obstacle Course! READ: Caffeine Attenuates High-Fat-High-Sucrose-Diet-Driven Lipogenesis and Bodyfat Accumulation – Science HubWATCH:
