Nate Helming of The Run Experience timing our runs
ARTICLES
+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder
CrossFit WOD for Thursday 6/22
every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees
Post attendance to whiteboard.
HellaFit WOD
5:30pm!
Endurance WOD
Long Interval: 4x 1200m run, with 3:00 rest between efforts
Foundations 8 WOD
KAREN or JACKIE
Who’s ready for another FCF FIELD DAY?!
ARTICLES
+ Episode 58 – Nicole Carrol On the Early Days and Preserving the Culture of CrossFit – Julie Foucher
CrossFit WOD for Wednesday 6/14
deadlift 3x2x93%, 2x1x95%, 1x1x97%
AMRAP in 12 minutes:
12 plate ground-to-overhead
12 burpee onto plate
12 overhead lunges
Fitness = 20/10kg, Performance = 25/15kg
Post score to whiteboard!
Olympic Weightlifting WOD
clean & jerk, clean high pull, front squat
Powerlifting WOD
back squat, bench press, deadlifts, midline accessories
Kettlebell WOD
– Primal mobility: extended version with more crawling, hops, etc.
– Snatch skill work with presses and lunges worked in
