Colin B How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end? ARTICLES + Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine CrossFit WOD for Wednesday 3/8 “ISABEL” for […]
Or a better question might be how do you get it overhead? How do you keep it there? ARTICLES + Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald CrossFit WOD for Tuesday 3/7 5 rounds for time: 50 double unders 21 overhead squats, 20/15kg 12 ring dips Post time to whiteboard! HellaFit […]
CrossFit WOD for Friday 3/3 CGO 17.2 – Rx AMRAP in 12 minutes: 2 rounds of 50′ weighted walking lunge 16 toes-to-bars 8 power cleans, 2×50/35# 2 rounds of 50′ weighted walking lunge 16 bar muscle-ups 8 power cleans CGO 17.2 – Scaled AMRAP in 12 minutes: 2 rounds of 50′ weighted walking lunge 16 […]
Lauren B and Nathan M How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level. The reason I ask that so many people take it is because it proves your training correct. […]
Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being. It’ll come back when the demand is there. ARTICLES + Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle CrossFit WOD for Wednesday 3/1 Health & Fitness You Go, I Go, for time: 400m run together […]
As of this week, the 12pm Thursday CrossFit class has been removed from our schedule for attendance and scheduling considerations. We will run CrossFit at 11AM followed by 12pm HellaFit on Thursdays going forward. This change also aligns Thursdays to match our current Tuesday mid-day schedule. If down the road we find that the demand […]
Today’s the day! Turn in your FCF BINGO sheets to a coach or the office by end of day to be entered into the PRIZE drawings! ARTICLES + Benefits of Front (Rack) Lunges – CrossFit My Heart CrossFit WOD for Tuesday 2/28 AMRAP in 17 minutes: 10 power cleans 20 front lunges 40 double unders […]
Deadline to enter your scores to games.crossfit.com is tonight at 5pm! Do it now if you haven’t. Check again to make sure your score has been validated! 17.1 squad says ENTER YOUR SCORE! 11:59pm is the deadline to send in your Judges Course certificate PDF to info@ to earn your JUDGEMENT points for your FCF […]
CrossFit WOD for Sunday 2/26 front squat 3x5x70% CINDY AT AN ANGLE AMRAP in 20 minutes: 5 ring rows 10 ring dips 15 Russian kettlebell swings, 24/16kg Compare to 1/4/2017. Post score to whiteboard. HellaFit WOD E(VIL)MOM 10 minutes each: EMOM #1 – 5 air squats – 4 lunges – 3 pushups – 2 burpees […]
THE NEXT FIVE SATURDAYS WILL LOOK LIKE THIS! 8am, 9am: CrossFit classes for those who just need a workout. 9am: OPEN PREP CLASS. This optional class is designed to breakdown the workout, strategize your work and rest sets, and provide you a relevant warmup for the CGO17 workouts. Attending this class also allows you first […]
