Our Foundations On-Ramp Program begins April 6 - Click for more info! Free Community Class this Saturday, April 1 at 12pm.
CrossFit WOD for Friday, September 6th
for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg
Post time to whiteboard!
UPCOMING EVENTS:
+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?
READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube
CrossFit WOD for Thursday, September 5th
5 supersets of
5+ bench press
10 bent over rows
then
15-12-9 reps for time:
handstand pushups
pushups
ring dips
Post time to whiteboard!
READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNN
WATCH: Bench Press Secrets with Mark Bell – Super Training Gym
CrossFit WOD for Wednesday, September 4th
+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.
Post time to whiteboard!
READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep
This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.
CrossFit WOD for Tuesday 9/3
3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest
Post score (total reps) to whiteboard!
READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization
REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!
LABOR DAY WEEKEND SCHEDULE
Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)
Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise
Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training
Please RSVP for your classes!
CrossFit WOD for Friday, August 30th
CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups
20:00 time limit. Post time to whiteboard!
READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan
CrossFit WOD for Thursday, August 29th
AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees
Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean
You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.
READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics
CrossFit WOD for Wednesday, August 28th
press 5-5-5-3-3-1-1+, then
Wodapalooza Online Qualifier #1
AMRAP in 9:00
3-6-9-12-15 reps of
hang power snatch, 34/25/20/15kg
overhead squat, 34/25/20/15kg
30 double unders to finish each round. Post score to whiteboard!
This means you’d pickup a bar, do 3 hang power snatches, 3 overhead squats, 30 double unders. Then 6 hps + 6 ohs + 30 du. Then 9/9/30, 12/12/30, 15/15/30, etc.
READ: Wodapalooza Week 1, Workout 1 SCORECARD – WZA
WATCH: Jacob Heppner’s WZAOQ #1 Tips, Strategies, & Pacing
CrossFit WOD for Tuesday, August 27th
every 2:00 on the minute for 40:00
a. 60 UB double unders
b. 40 calories
c. 20 medicine ball clean, 20/14lbs
d. 10 box jumps, 32/24″
Post time to whiteboard
READ: Helping Children Learn to Eat Well – NY Times
WATCH: How To Do Double Unders – What Helped ME by Cole Sager