The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.

ARTICLES

+ Max Aita AMA – Reddit (r/weightlifting)

CrossFit WOD for Wednesday, Valentine’s Day 2/14

5 sets: clean + max hang cleans at 70% of 1RM, resting 2-4 minutes between sets, then

EMOM for 20 minutes: 10 burpees

Post weight and all five sets to whiteboard.

Olympic Weightlifting WOD – Week 6/7, Day 2/3 (Deload Week)

clean/clean & jerk complex prescribed individually, front squat 3RM

Powerlifting WOD – Week 6/7, Day 2/4

floor press 1RM

Kettlebell WOD

“My Iron Pet”

buy in: 25 unbroken partner synchronized kb swings

for 2 rounds:
14 double kb deadlift
14 goblet squats
14 single leg deadlift

14 thrusters
14 press, left
14 press, right
14 swings
14 snatch
14 windmills
14 russian twists

buy out: (wait for your partner to perform) 10 unbroken partner synchronized kb cleans