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If you don’t have a kettlebell, you could always squat a Corgi like Lei

CrossFit WOD for Tuesday 10/29

as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg
burpees

rest 3:00 then

as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg
burpees

Post scores to whiteboard!

HIIT at 12pm, 6:30pm

READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run

Hanging out, waiting to watch the 2019 CrossFit Games

CrossFit WOD for August 1st

5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg

Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.

Post time to whiteboard.

ARTICLES

+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish

Learning proper positioning

ANNOUNCEMENTS

– Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience.
– We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice.
– Additionally have added an 11am Powerlifting class alongside the 11am Olympic Weightlifting classes on Mondays, Wednesdays, and Fridays.
– Our next FOUNDATIONS program begins next Tuesday (6/5) and there are only a handful of spots left. Snag one before it’s too late! Our next program will be in late August.

ARTICLES

The Intelligence Paradox; Will ET Get the Metabolic Syndrome? Lessons From and For Earth – BioMedCentral

CrossFit WOD for Thursday 5/31

“NANCY”

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Compare to 04MAY2018. Post time to whiteboard.

HIIT WOD – 12pm

Track Day!

4 rounds
Sub 2min 400m run

Max Sandbag ground over shoulder
rest 2 mins

-then-
4 rounds
Sub 3min 400m with sandbag
Rest 2 min from end of 3min interval

Masskrugstemmen

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

Two-hands anyhow

ARTICLES

+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition

CrossFit WOD for Tuesday 6/13

AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings

1:00 rest. Repeat for 5 cycles.

Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg

Score is total kb swings. Post score to whiteboard!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD (5:30pm) / CompEx WOD (6am)

Short Interval: 9x 300m run, with a 1:00 rest between efforts

Gymnastics Strength WOD

Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning