Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.
ARTICLES
+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews
CrossFit WOD for Tuesday 9/26
ARAGOM
for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg
5-4-3-2-1 minute AMRAP & rests
*all AMRAP are max efforts
*pick up where you left off on each AMRAP
Post total score to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder
Bobby B during the Thruster Ladder at the 2017 RCF Games
WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!
This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.
ARTICLES
+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up
CrossFit WOD for Monday 9/25
KALSU
every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.
Score = time it takes to complete 100 thrusters.
Olympic Weightlifting WOD – Week 3/7, Day 1/3
pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
Simple and sinister
Len S
ANNOUNCEMENTS
– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!
ARTICLES
+ Whole30 Sriracha [Recipe] – Nom Nom Paleo
CrossFit WOD for Friday 9/22
WODAPALOOZA 2017 WOD 4
2 rounds for time of:
40 calorie row
40 toes-to-bar
40 overhead squats, 43/29kg
Immediately into…
WODAPALOOZA 2017 WOD 5
5 minutes to find a 1RM hang snatch
Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks, pullups
Kettlebell WOD
– Andrew is subbing for Patrick tonight!
Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar
“So what’s this seminar we’re hosting on Tuesday all about?”
GLAD YOU ASKED!
This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.
Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking MovementThis seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means
ARTICLES
+ Scaling Your WOD, It Goes Both Ways – Just Alyssa
ANNOUNCEMENTS
– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.
CrossFit WOD for Thursday 9/21
AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats
rest 5 minutes then
AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg
Performance does it in reverse order (DT then CINDY).
Post both scores to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
THE OKAYBRO, Dave T
Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.
ARTICLES
One of the many reasons we don’t offer an open gym!
+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix
CrossFit WOD for Wednesday 9/20
(KINDA) OKAYBRO Complex
every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
jerk
back squat
behind-the-neck jerk
Add load as necessary. Post heaviest load to whiteboard!
Olympic Weightlifting WOD – Week 2/7, Day 2/3
clean complex, pause front squat
Kettlebell WOD
primal mobility
Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.
ARTICLES
+ Andrea U-Shi Chang – Ground Force Method – LEO Training
CrossFit WOD for Tuesday 9/19
7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders
Rest as necessary between rounds.
Post fastest round to whiteboard!
Gymnastics Strength WOD
squat prep, lower leg stretches, hanging conditioning, position training, kipping
CompEx WOD
AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower
rest 5 minutes
2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg
Hopefully this means a cooler gym for you to workout in!
FCF at the 2017 Pride Parade. Photo by Artur R
This week sees many long (20+ minute) workouts with a some lifts and sprints sprinkled throughout: tempo deadlifts, pullups/dips, rope climbs/pistols/double unders, 1/2 CINDY + 1/2 DT, Wodapalooza Week 2 Workouts 1 & 2, and the Lift Up Autism workout “LUKE”.
ARTICLES
+ Want to Take Your Training Up? Stay Cool – Athlete Daily
CrossFit WOD for Monday 9/18
tempo 555X deadlifts 5×6
for time:
50 strict pullups
50 strict dips
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/7, Day 1/3
snatch complex, pause back squats
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
