Friday, January 31, 2014

Emom 7 Even: 3 Hang Cleans @80% Odd: 5-10 Strict Pullups 12 min amrap 1 Power Clean 105/155** 10 dubs 10 Ab mat Situps 2 Power Clean 105/155 10 dubs 10 Ab mat Situps 3 Power Clean 105/155 10 dubs 10 Ab mat Situps 4 Power Clean 105/155 10 dubs 10 Ab mat Situps..... **or... Continue Reading →

Wednesday, January 29, 2014

Thrusters 5 x 2 12 min amrap 50 dubs/100 15 Thrusters (35/55) 15 GHD At Home WOD: 5 Rounds 50 Dubs/100 (30 jacks if no rope) 20 V-Ups 20 Jumping Squats (below parallel & 6" off ground) 20 Walking Lunge (R=1, L=2)

Wednesday Schedule

We are planning on having our regular class times tomorrow. If anything changes, I'll post it here & on FB. I'll also post a home WOD for those that can't get to the gym. CrossGates is tentatively planning on opening at 2:00pm. Therefore, there will be no childcare before that time.

Class update

Sleet is expected for 8:00 this morning. For the safety of our coaches & members we will cancel the 8:00, 9:00, & 10:00 classes today as well as the already canceled pm classes. We hope to be back to regular schedule tomorrow (Wednesday). Updates will be posted here.

Winter Weather

Due to impending weather following is schedule for tomorrow: All morning classes are still on. NO afternoon classes, 4,5,&6 classes are cancelled for Tuesday. Club is shutting down except front desk crew at noon. We will post any changes to Wednesday classes after we see how weather is Tuesday afternoon.

Wednesday, January 22, 2014

Spend 10 min working on cleans & warming up to your WOD weight. Emom 20 Even: 30 second sprint row/airdyne Odd: 5 Power Cleans (95/135) Finisher: 3 Rds 10 ring push ups 10 pistols (total)

Friday, January 17, 2014

Bench Press 10-10-10-10 10 RFT 7 Pendlay Rows (65/95) 8 Walking Lunges (R=1, L=2) 9 GHD Forged Steele CrossFit athletes at the Lift for Life fundraiser for Typhoon Yolanda victims: Coach Tony Finch, Coach Julie Slappy-Fowble, Ryan Gonzalez, KT Domangue, Collin Gonzalez & Carl Arredondo.

Wednesday, January 15, 2014

Emom7 2 Hang Power Snatch (from top of knee) + 3 OHS @60-70% of OHS max *weight should be slightly difficult, but manageable Amrap 15 15 wall balls (14/20) 30 Dubs/60 5 tire flips w/jump in & out 1 rope ascentkids/teens class playing tug-o-war

Monday, January 13, 2014

Power Clean 1-1-1-1-1 Rest 1 min 3 min amrap Hang Power Clean + 1 FS HPC + 2 FS HPC + 3 FS HPC + 4 FS....... *Rest 3 min between set, and complete a total of 3 sets **use 70% of max Power Clean weight from today

Thursday, January 9, 2014

6 x Snatch Balance + 2 OHS (AHAP with near perfect form) *Rest 2 min between sets For time: 12-9-6-3 Power Snatch (75/115) Box jumps (24/30) 200m row/runI'll be placing the last order of hoodies and jackets this Friday. Let me know if you want one by noon, Friday. Jeannie 985-788-0986

Wednesday, January 8, 2014

One more cold morning! You guys have been troopers! Heat will be on at 5am, see you there! Emom 7 3 Hang Power Cleans @75% + 1 Hang Squat Clean 10 min amrap 10 Power Cleans (75/115) 10 C2B Pullups 10 Alt Pistols (total) Finisher: 3 rds 15 GHD 0:30 Ring L-sit 20 Straddle Leg... Continue Reading →

Monday, January 6, 2014

Pendlay Row 4x6 RDL 4x6 4 rds 15 Deadlift (95/155) 20 Ball slams (15/20) 30 dubs/90CrossFit Open registration starts Jan. 15. We had such a great time last year! Looking forward to seeing all our FSCF athletes show off the results of their hard work! Please discuss it with a coach if you didn't compete... Continue Reading →

Friday, January 3, 2014

Bench Press 4 x 8 @75% Dips (Weighted, Ring, Box) 4 x 8 *Complete 1 set of bench & 1 set of dips, rest ~1-2 min, repeat Amrap 17 40 Burpees 30 Snatches (35/75) 30 Burpees 30 Snatches (55/95) 20 Burpees 30 Snatches (75/115) 10 burpees Snatch as many reps as possible (95/135) *If you... Continue Reading →

Thursday, January 2, 2014

Pause Front Squat* 10@50% 6@60% 3@70% 5 x 3 @80% *3 sec @ rock bottom, bounce to stand 3 RFT 50 Wall Balls (14/20) 20 Box Jumps (24/30) Finisher: 3 rds not for time 10 Sprinter Crunches 10 Plank Walk ups

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