CrossFit WOD for Saturday 5/20 deadlift 3x3x85%, 2x2x90%, 1x1x93% 3 rounds for time: 50 kettlebell SDHP, 24/16kg 25 front squats 24/16kg CompEx WOD Prior to 8:00, complete: 20 HSPU 50 Double Unders 15 Deadlifts (225/155) 20 HSPU 50 Double Unders 13 Deadlifts (265/185) If completed before 8 minutes, add 4 minutes to the clock and […]
As the days warm you will shed the layers making your muscular legs and arms visible for the world to see. Your friends, family, and co-workers will take notice. They will stop you and ask, “what have you been doing?” Share with them your secret and accompany them to their first CrossFit class! FREE, NO OBLIGATION CLASS Invite your friends […]
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. […]
ARTICLES + Stop Taking NSAIDs – Barbell Shrugged CrossFit WOD for Thursday 5/18 for time and max jump rope sets: row 1k 20 UB thrusters amrap UB sets of 40du in 3:00 Rest as needed, then repeat. Score = time & double under sets. HellaFit WOD FIGHT GONE HELLABAD 5 rounds, 1 min each: 1. […]
ARTICLES + Bar None: Deal With It – the CrossFit Journal CrossFit WOD for Wednesday 5/17 for time: 1000m run 100 burpee box jump overs, 24/20″ 100 alternating dumbbell snatches, 50/35# Performance uses 24/16kg kettlebell dead snatches. Post time to whiteboard! Olympic Weightlifting WOD long warmup then clean & jerk max attempts Kettlebell WOD – […]
April 2017 Foundations ARTICLES + Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily CrossFit WOD for Tuesday 5/16 EMOM for 7 minutes: 4 strict/weighted pullups 12-9-6 reps for time: shoulder-to-overhead muscle-ups Performance = 84/57kg. Rx = 70/50kg. Fitness = 43/29kg & pullups + dips. Health = 25/15kg […]
AB, Kelsi, Zheng, Matt, Bobby, Ali, and Crystal at the RCF Games at the Starfire Campus A look at the week ahead: cardio/wall ball, (weighted) pullup development, shoulder-to-overhead/muscle-ups, run/burpee-box-jump-overs/dumbbell snatches, row/hang snatch/double under, “DANIEL”, deadlifts, kettlebell SDHP/goblet squat, thrusters/double unders/triple unders. In Olympic Weightlifting you’ll have a chance to max out the snatch, then the […]
CrossFit WOD for Sunday 5/14 Teams of 2 for time: 1 overhead walk around block 20/15kg 1 plate to chest walk around block 100 alternating burpees onto plates 100 alternating ground-to-overhead with plate 100 alternating plate squats 100 alternating ground-to-overhead with plate 100 alternating burpees onto plate 1 overhead plate walk around block 1 plate […]
Jeff P Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories! ARTICLES + The Proper Way to Do a Hero […]
David H ARTICLES + Beat Butt Wink: Squat Big Without Hurting Your Back – Bodybuilding.com CrossFit WOD for Thursday 5/11 5-10-15-20-25-30 reps for time: overhead squats, 43/29kg burpees HellaFit WOD OH MY BALLS 25 min AMRAP: – 1 ramp sprint with med ball – 5/side single-leg deadlift – 10 hanging L-sits – 15 med ball […]
