With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days […]
CrossFit WOD for Friday, September 6th for time:30 hang power cleans, 70/48kg50 wall ball, 20/14lbs800m run50 wall ball, 20/14lbs30 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 […]
CrossFit WOD for Thursday, September 5th 5 supersets of5+ bench press10 bent over rows then 15-12-9 reps for time:handstand pushupspushupsring dips Post time to whiteboard! READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNNWATCH: 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 PhysioWATCH: 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 […]
REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on! LABOR DAY WEEKEND SCHEDULE Saturday 8/318am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests) Sunday 9/19am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise […]
CrossFit WOD for Thursday, August 29th AMRAP in 20:00400m kettlebell rack walk30 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 […]
CrossFit WOD for Wednesday, August 28th press 5-5-5-3-3-1-1+, then Wodapalooza Online Qualifier #1AMRAP in 9:003-6-9-12-15 reps ofhang power snatch, 34/25/20/15kgoverhead 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 […]
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 […]
CrossFit WOD for Monday, August 26th overhead/front squat 8×3 21-15-9 reps for time: hang power clean, 50/35kg burpee-over-bar Run 400m to start each round. Post time to whiteboard! READ: How the Ancient World Lifted Weights – BarBend WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports In the dead center of […]
