Friday, November 29, 2013

Emom 9 1 Hang Power Snatch, 1 Squat Snatch, 2 OHS@ 60% 21-15-9 HSPU T2B Core: 3 Rds 30 Straddle Leg Raises 20 Sprinter Crunches 30 Russian Twists Some of our Forged Steele CrossFitters after finishing the "Running to Feed the Hungry 5k" Thanksgiving morning.

Tuesday, November 26, 2013

Emom 7 1 Hang Clean, 1 Power Clean, 1 Squat Clean @70% SC 3 RFT 10 Curtis P's (65/95) 20 KBS (35/55) 30 dubs/90 *1 Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press LeAnn & Robin helping each other out. Holiday Schedule Wednesday 11/27: 5am, 8am &... Continue Reading →

Monday, November 25, 2013

FS/BS 4 x 4/8 @ 75% 12 min amrap 9 Deadlifts (105/155) 12 HR pushups 9 Box Jumps (20/24) Holiday Schedule Wednesday 11/27: 5am, 8am & 5pm Thursday 11/28: No Classes Friday 11/29: 5am, 8am, 5pm

Wednesday, November 20, 2013

Snatch Balance 2-2-2-2-2 10 min amrap 3 Power Snatch (65/95) 3 box jump overs (20/24) 6 Power Snatch (65/95) 6 box jump overs (20/24) 9 Power Snatch (65/95) 9 box jump overs (20/24) 12, 15, ...

Tuesday, November 19, 2013

FS/BS 4 x 4/8@75% 50 KBS (35/55) 30 Hang Power Cleans (65/95) 20 Pistols-total 40 KBS (35/55) 20 Hang Power Cleans (65/95) 16 Pistols 30 KBS (35/55) 10 Hang Power Cleans (65/95) 10 Pistols

Monday, November 11, 2013

For Veterans Day we have chosen to honor a local Hero See the video here: "Guillory" 6 ROUNDS 12 Romanian Dead Lifts (95/135) 14 Pendlay Rows (95/135) 12 Back Squats (95/135) 14 Wall Ball (20/14) 28 Double Unders The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the... Continue Reading →

Friday, November 8, 2013

Front Squat/Back Squat: 4X5/10 @ 65% (of max FS) – rest 2:00 Explanation: Complete 5 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 10 Back Squats @ same weight. *Do not rest while switching from Front to Back Squats. 5 (RFR)Rounds for Reps 0:30 ME Burpees 0:30 Rest 0:30... Continue Reading →

Reebok Sale & Progenex Order

Mike, Mgr of the Reebok Outlet store in Gulfport, sent this coupon. Print it, bring to store, it's good for CrossFit gear too!! I'll be placing a Progenex order Friday. Text or FB message me if you want anything. Jeannie 985-788-0986

Wednesday, November 6, 2013

Snatch Mobility Emom 10 Snatch, Hang Snatch, Snatch Balance @65% 10min amrap 5 Power Snatch (75/115) 10 T2B 10 Alt Jumping Lunges (R+L=1) 30 Dubs/90 Finisher: Alt Tabata- 4 rds ea Hollow Rock Pistols

Monday, November 4, 2013

Push Press 5x3, 3x1 Skill: 10 min review Bear Complex movements Emom 10 2 Bear Complex 95/135, 115/165, or 75% of PP max *Bear Complex = 1 Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press bear complex video Some of our CrossFit family showing their support for Tracie Carter at... Continue Reading →

Friday, November 1, 2013

Hang Clean & Jerk 5-4-3-2-2-2 EMOM 20 Even: Row for Cal (10/15) Odd: pick your poison A) 5 C & J (95/135) B) 10 Ring Dips C) 15 Parallette pushups Hang Power Clean Demo is here

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