Our Bring-a-Friend CrossFit Classes are free for every body! No experience required- and if you have done CrossFit before we can scale up.
We welcome (and want) all fitness levels!
It all starts at 12:00pm for just over an hour so show up early to finish out the paper work and get a tour of our space.
You will get a taste of how we run our ongoing CrossFit classes:
- We will get the heart rate going, get your internal temperature warmed up, and prepare the body for the activity about to occur
- We will cover the standards of the movements we plan to use in our workouts
- THEN WE WORKOUT! Hopefully it’ll be a brand new take on what you think of fitness. If not, hopefully we can demonstrate the type of intensity we look for, regardless of experience or fitness level.
- High fives and data collection (Oooooh!)
- Then we’ll end it with a group picture and a cool down: some gentle movement and stretching before we get you on your way.. hopefully to brunch!
CrossFit WOD for Saturday 1/4
40-30-20-10 reps for time:
(unbroken) double unders
alternating dumbbell snatches, 50/35/20lbs
toes-to-bar
Share time to whiteboard.
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WATCH:
The end of a rowing stroke is the same as the basics of olympic weightlifting: pushing through the feet extend the legs and hips with a rigid torso to then finish with the shoulders.
CrossFit WOD for Friday 1/3/2020
for time:
50 calorie row
50 burpee box jump overs, 24/20/16”
50 calorie row
Share time to whiteboard. Post-workout should be focused on a lower body stretching flow.
READ: 2019: A Year of CrossFit Victories – CrossFit
WATCH:
The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep.
We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP!
BINGO Cards are due by the end of next Monday.
CrossFit WOD for Thursday 1/2/2020
back squat 12x3x60 then 100 gymnastics-style pullups for time
Share time to whiteboard! Post workout should be side rolling for 2-3:00 per side. Follow it up with a underhand sink stretch for 2:00 for the bicep/elbow joint.
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WATCH:
Today we only have 8am CompEx, 9am/10am/11am CrossFit classes, 9am-12pm Guided Training.
We will be closed tomorrow, January 1st. Normal schedule resumes on Thursday, January 2nd.
CrossFit WOD for Tuesday 12/31
back or front or overhead squat 1RM, then
for max reps:
4:00 ring muscle-ups
3:00 kettlebell jerks
2:00 burpees
1:00 handstand pushups
Post score to whiteboard. Post-workout should be 2-3 rounds of 10 banded dislocates, focusing on shoulders down + :30-1:00 of a standard chair stretch per side for the hips. Ring in the new year feeling good!
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WATCH:
There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps.
Today’s goal is to get weird and try some different movement patterns and standards than usual.
CrossFit WOD for Monday 12/30
3 rounds for max total reps:
1:00 med ball cleans, 30/20/10lbs
1:00 z-press, 2×35/25/15lbs
1:00 ring row
1:00 box jump overs, 24/20/16”
1:00 calorie bike/ski/row
1:00 rest
Post score to whiteboard.
Barbell Club
We’ve been in a weird Holiday schedule the past week, and we’ll have some funky timing this week as well. If possible, let’s use a 2:00 EMOM to establish a heavy double snatch and a heavy double clean!
Powerlifters you get a gimme: max out load on one lift, max out reps on another. If you choose one for lower-body, the other has to be an upper-body lift and visa versa.
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Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise!
CrossFit WOD for Friday 12/27
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 air squats
or
“MARY”
AMRAP in 20:00
5 handstand pushups
10 single leg squats, alternating
15 pullups
CrossFit WOD for Saturday 12/28
in pairs 1 round each for total time:
150 calorie row
75 perfectly-vertical kettlebell swings, 24/16/12kg
25 over & unders
CrossFit WOD for Sunday 12/29
“THE CHIEF”
AMRAP in 3:00
3 power cleans, 61/43/29kg
6 pushups
9 air squats
Repeat for a total of 5 cycles.
READ: A Case for 1×20 Training – EliteFTS
WATCH: CrossFit.com WOD Demo May 2nd, 2012 with Foundation CrossFit
We’re open today for the 9am/10am/11am classes.
As always during the Holiday Season, just check ZenPlanner for our holiday schedule.
CrossFit WOD for Christmas Wednesday 12/25
establish a heavy back squat in 10:00 then
Obstacle Course!
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WATCH:
