Posts

Len S

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!

ARTICLES

+ Whole30 Sriracha [Recipe] – Nom Nom Paleo

CrossFit WOD for Friday 9/22

WODAPALOOZA 2017 WOD 4

2 rounds for time of:
40 calorie row
40 toes-to-bar
40 overhead squats, 43/29kg

Immediately into…

WODAPALOOZA 2017 WOD 5

5 minutes to find a 1RM hang snatch

Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks, pullups

Kettlebell WOD

– Andrew is subbing for Patrick tonight!

Hugh M

Back in the day deadlifts used to be called “health lifts” because it’s the most basic of movement: pick up a load/weight from the ground to a standing position. Do this well and live a healthy life!

ARTICLES

+ Optimize Your Mind and Boost Your Confidence feat. Justin Stenstrom – Brute Strength Podcast

CrossFit WOD for Thursday 5/4

deadlift 2x3x75%, 3x2x80%, 4x2x85%

3 rounds for time:
2 laps around the block
20 toes-to-bar

Post deadlift loads to whiteboard!

Endurance WOD

(Long Interval) 5x 800m run, 2:45 rest between efforts.