It’s a repeat! CrossFit WOD for Friday 10/25 CGO 20.3 aka CGO 18.4 – Rx for time:21-15-9 deadlift, 102/70kg hspu – then –21-15-9 deadlift, 143/93kg50′ handstand walk CGO 20.3 aka CGO 18.4 – Scaled for time:21-15-9 deadlift, 61/43kg hand-release pushup – then –21-15-9 deadlift, 83/61kg50′ bear crawl Yes, that terrible handstand pushup standard is back. […]
If you’ve noticed the sticky post, this is open to all of our members! You don’t have to be registered to workout, or certified to judge. We’re all just here to have a good time, see what we’re capable of, and cheer each other on! CrossFit WOD for Thursday 10/24 AMRAP in 40:00 500m row […]
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity. The final piece of the methodology deals with intensity, or how difficult you make your workouts. Difficulty, relative to your own strengths and weaknesses, allow us to find a place where we can make progress without injury or overuse. In our ongoing classes […]
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity. Continuing from yesterday’s post today we’ll talk about the importance of movement selection. The exercise choices we make in our gym space is simple: what allows for best expression of flexibility, power, strength, speed, and coordination? We choose compound movements, or […]
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity. Today we’ll talk about the importance of variance. The basic understanding is that you exercise to achieve certain goals: it could be losing bodyweight, gaining strength, increasing flexibility, preparing for specific sport or activity, and execute activities of daily life […]
This one is exciting! If the dumbbell weight is doable even for one rep and you can do at least singles on the toes-to-bar and double unders then you can do this as prescribed. This workout has rounds that are fairly short so doing the set unbroken is realistic if you can take it, but […]
Continuing yesterday’s muscle-up subject today we focus on the ring muscle-up. There are two particular versions done on rings: the STRICT muscle-up and the KIPPING muscle-up. Both are fantastic and both are used regularly in CrossFit workouts. The strict muscle-up is a high-skill movement. Unlike the bar muscle-up this requires independent control over both shoulders […]
One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out. On paper it’s simple: […]
From the beginning of CrossFit in every iteration of an affiliate gym there was always a place where daily results were logged. CrossFit.com had/still has the comment section. Some gyms had chalk boards, some used paper journals. Most use whiteboards. Nowadays many affiliates use computer kiosks with software systems*. We stay “old school” at FCF […]
A couple of clarifications about the next FOUR Fridays:– The evenings won’t be run like a traditional class, but as a member you should still come in to do your workout: we’ll have warmups and skill prep written on a whiteboard for you to follow!– You don’t have to be registered to throw down during […]
