Open shirts

I'll be picking up Open shirts today. I'll be at the box Friday afternoon, Saturday & Monday if you want to pick yours up. I will NOT be there Sunday morning. Jeannie

Friday, March 28, 2014

Teams of 2: 6 K Row One athlete works at a time. Switch every 250m. Athletes must complete 6 burpee box jumps (20/24) before returning to the rower. Open athletes: This will be a longer one than before. Several coaches will NOT be available Sunday. I HIGHLY recommend getting this done Friday, Saturday or Monday.... Continue Reading →

Thursday, March 27, 2014

100 Dubs 20 Hang Power Clean (75/115) 50 Dubs 20 Push Press (75/115) 25 Dubs *Scale- if not proficient with dubs 50, 25, 10 Dubs/attempts OR 100, 50, 25 singles Rest 5 min., Then: 10 min amrap 200m run w/wall ball (14/20) 20 lateral hops over MB 20 MB Russian Twists (total) 20 MB OHL... Continue Reading →

Hoodies

I have a few FSCF hoodies left. Message me if you want one. I have a few of sizes M, L & XL. Jeannie 985-788-0986

Wednesday, March 26, 2014

Emom 5 10 KBS (35/55) + 20 Dubs 5 RFT 6 Power Snatches (65/95) 12 Box Jump Overs (20/24) 200m runWonder TwinsJosh finishing up 14.4 with some Muscle Ups.Marcy getting in the zone.

Tuesday, March 25, 2014

Back Squat 5 x 5 For time: 40 Burpees 40 Thrusters (35/45)* 30 Burpees 30 Thrusters (65/95)* 20 Burpees 20 Thrusters (85/135)* *scale/modify by maintaining light(er) weight throughout This is a relatively easy to remember reminder of some smart food choices: the Paleo Food Pyramid. Ask a coach if you'd like some nutritional guidance and/or... Continue Reading →

Wednesday, March 19, 2014

If you are participating in the Open, put your name on the schedule sheet on the desk letting us know when you plan on doing 14.4. We have several coaches that will either be out of town or unavailable this weekend. If you want to have a judge SIGN THE SHEET. You can text or... Continue Reading →

Tuesday, March 18, 2014

Front Squats 7 x 3 10 min amrap 5 Wall Balls (14/20) 5 T2B 5 Burpees 10 Wall Balls (14/20) 5 T2B 5 Burpees 15 Wall Balls (14/20) 5 T2B 5 Burpees..... *Increase wall balls by 5 reps ea rd

Friday, March 14, 2014

Bench Press 10-5-5-3-3 15-12-9-6-3 Ball Slams (15/20) Paralette shoot throughs V-Ups 50m broad jumps We were fortunate to be able to see the Announcement of 14.3 Live!!

Thursday, March 13, 2014

*Just a reminder: afternoon classes (4, 5, 6 & kids class) are cancelled tomorrow, Thursday March 13th. The coaches are attending the CrossFit Open 14.3 announcement at CrossFit Nola. Emom 6 1-full Snatch @ 60% 1-hang Snatch 1-snatch balance 4 RFT 200m run 20 ab mat sit-ups 10 Thrusters (65/95) 20 Walking Lunges (total) Are... Continue Reading →

Tuesday, March 11, 2014

Back Squat 4x8 For time: 20 Burpees 20 Hang Power Cleans (75/115) 20 Burpees 15 Hang Power Cleans 20 Burpees 10 Hang Power Cleans 20 Burpees 5 Hang Power Cleans Endurance: 40-30-20-10 Dubs Lunges (ea) V-Ups

Friday, March 7, 2014

10,9,8,7,6,5,4,3,2,1 Ball Slams Burpees Paralette dips 200m run So 14.1 happened and we all fought our way through!! On to 14.2, looking forward to some PR's!!

Thursday, March 6, 2014

Emom 9 Even: 10 wall balls (14/20) Odd: 10 box jumps (20/24) 16,14,12,8,6,4,2 Deadlift (95/135) *after ea set: 5 KBS (35/55) 10 HR Push-ups 15 Air squats Endurance: 6 rds 15 cal airdyne 10 burpees 15 hollow rocks

Wednesday, March 5, 2014

Emom 7 2 Hang Clean (just above knee) + 1 Jerk (split or push) @80% 10 RFT 7 C2B Pull-ups 7 Thrusters( 65/95) Endurance: 5 rds 10 cal airdyne or row (alternate) 10 mtn climbers (ea) 10 wall balls 14/20

Monday, March 3, 2014

Open athletes: you must log into your athlete profile and enter your 14.1 score by 5pm tomorrow. Open WOD 14.1 AMRAP 10: 30 Double Unders 15 Ground to Overhead (55/75) Or AMRAP 10: 30 KBS (35/55) 20 Abmat Sit-ups 10 C2B pull-ups Barbell rollouts

14.1 Scores

Once you've completed 14.1 Open WOD you must log into your athlete profile & enter your score. This must be done before Monday at 5pm. Don't procrastinate.

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