Friday, July 31, 2015

5 RFT  100m swim/400m run 10 4-count Flutterkicks  10 DB Squat Clean Thrusters (15-25/30-45) (Sc-medball) ------------------------------ Oly 6pm BB warmup 1) Snatch Triples 5x3/60,65,70,75,75 2) Sn grip DL *stop bar 1" from floor btw reps  4x3/90% of Sn 3) Jerk Drive 4x2/90,95,100,100% of Cnj   

Thursday, July 30, 2015

Deadlift 20 min to find 5RM -Use similar rep scheme as done with the Back Squat & Press earlier this week . For time: Buy in: 75 Dubs/150 3 rds: 12 Deadlifts (135/185) 12 Alt Pistols Cash out: 75 Dubs/150 *time includes Dubs . Fitness: 75 Dubs/150 4 Rds:  10 DB RDLs (35s/55s) 10 Jumping... Continue Reading →

Wednesday, July 29, 2015

EMOM20: Min 1: Cal Row (9/12) Min 2: 10 GHD Min 3: 10 T2B Min 4: Cal Airbike (9/12) Min 5: 15 WallBalls (14/20) ** There is no score for this WOD, you get out of it what you put into it. If you are in need of an active rest day then take this... Continue Reading →

Tuesday, July 28, 2015

Strict Press 20 min to find your 5 RM -then complete 1 set max reps (to failure) @90% of 5RM -your 5RM should be ~85% of your 1RM . 3 RFT: 400m run 12 Burpees 21 Box Jumps (20/24)   

Monday, July 27, 2015 

Back Squat 20 min to find your 5 RM -then complete 1 set max reps (to failure) @90% of 5RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM . E3mom 12 (4 sets) 200m Run + AMRAP Power Clean (95/135), Sc(65/95) in remaining time. . *Your score is the total... Continue Reading →

Dan Leddy wins 3rd!

Our very own Dan Leddy recently competed in the 85kg Lifter weight class at the California State Games taking 3rd Place. Dan went 4/6 with a meet total of 215kg.  Congrats Dan!!   

Friday, July 23, 2015

Split Jerks 4 x 2 *hold 2 seconds in receiving position before recovering front foot first  . 4 RFT  20 Alt Walking KB/DB Lunges (25/55) 10 C2B, (Adv - 5 MU) 20 Lateral Paralette jumps 200m run   Camille Leblanc--Bazinet during the "Pier Paddle" Event of the CrossFit Games.  Rich Froning of Team CrossFit Mayhem Freedom... Continue Reading →

Wednesday, July 21, 2015

Sn grip Deadlift (2 sec pause below knee) 5 x 3 AHAP . 3 RFT 800m 7 Deadlifts (155/225) 10 Burpee pull-ups 14 Box jumps (20/24)    Oly 7pm BB warmup then 1)3 pos Cln  4 sets to work up to 75% then 4/80 clean only 2) Press from split 5x3/work up to heavy triple... Continue Reading →

Thursday Swim day

Cross Gates is hosting a large swim meet this Friday, so we will do our swim WOD on THURSDAY for all classes 5, 8, 9 & 10am as well as 4, 5 & 6pm. As always, you have the option to run.   

Tuesday, July 20, 2015

3 RNFT: 10 Barbell roll out 10 Strict T2B 10 Ring Dips (Sc- use bands)   . For time: 21 Thrusters (55/75) 21 KBS (35/55) 200m run 15 Thrusters  15 KBS 200m run 9 Thrusters  9 KBS 200m run . Fitness: Sub WallBalls (14/20) for Thrusters ------------------------------------------------------------- Be sure to catch the 2015 CrossFit Games... Continue Reading →

Monday, July 19, 2015

Back Squat 4 x 4 @65-85% . 7 RFT 10 Hang Power Clean (75/115) 30 Dubs/60 (30 sec dub attempts) . Fitness: 7RFT 10 KB SDLHP (35/55) 30 Dubs/60 (30 sec dub attempts)  Some familiar FSCF faces at the "In Hot Pursuit" Duathlon in Bay St Louis, MS. ----------------------------------------- Oly 7pm BB Warmup then 1) 3pos... Continue Reading →

Friday, July 17, 2015

For Time: 800m run/200m swim 20 Alt DB Snatches (10-25/35-55) 20 HR push-ups  400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 200m run/100m swim       Oly 6pm BB warmup then 1) Sn pull+Sn=1 5x2/65,70,75,80,85 2) Press from split 5x3/work up to heavy... Continue Reading →

Thursday,  July 16, 2015

Split Jerks 6 x 1 *hold 2 seconds in receiving position before recovering front foot first  . 4 RFT: 400m run 30 AbMat Straight leg sit-ups 50m Sled Drag (70/100)   

Wednesday, July 15, 2015

E2mom 14 minutes (7 sets):  1 Power Cleans + 1 Squat Clean  *Build over the course of the 7 sets . 10 min amrap 3, 6, 9, 12, 15......* Power Cleans (75/115)** 5 Pull-ups 50m Sprint *........ Continue increasing PC by 3 ea rd **or 65% of highest weight from emom . Fitness: 10 min... Continue Reading →

Tuesday, July 14, 2015

EMOM 10 ODD: 0:45 HS Hold (plank hold) Even: 30-40 Dubs / 60 . 3 RFT  800m run 21-15-9 Russian KBS (55/70) heavy Burpees    Michelle, Amy & Heather doing synchronized T2B. That's how they roll.

New Optional Challenge!

Here's our next Voluntary challenge starting today (Day 1 on chart).Another option is adding to the challenge the same number of abs (of your choice) as squats for that day.    

Monday, July 13, 2015

Back Squat  4 x 3 65-85% Then: 1 set Max UB reps @75% . For Time: 18-15-12-9-6-3 T2B (GHD / V - Ups) Shoulder to Overhead (65/95) 200m Run ---------------------------------- Some of our amazing athletes competed this weekend in Ponchatoula at the Summer Partner Throwdown IV. This was a large competition with teams representing boxes... Continue Reading →

Friday, July 10, 2015

2 RFT 50m swim/200m run 40 Ball Slams 10/20 50m swim/200m run 40 Russian Twist (R+L=1) 50m swim/200m run 40 Slamball Goblet Squats **Adv - 100m swim/400m run   ---------------------------------  Oly 6pm Warmup 4x4 sotts press 3x2 5sec pause BS . 1) Hip Sn+low hang Sn 4/70 4/75 2/80 2) Snatch 2x2/85 3) FS 5x5/75-80% of... Continue Reading →

Thursday, July 9, 2015

Bench Press  5 x 3 .  5 RFT  30 Dubs 20 Mtn Climbers (ea) 10 Alt Pistols 5 Pull-ups (Adv - MU) *Sub 3x Single-Unders or 1/2 attempts for Double-Unders, Goblet (KB/DB) Squats for pistols and Ring Rows or Negatives for Pull-Ups as necessary  

Wednesday, July 8, 2015

5 Sets Power Snatch+Sn Bal+Hang Snatch . 12 min amrap Buy in: 800m run  25 Hang Power Snatch (65/95) 50 WallBalls (14/20) 50 Straight Leg AbMat Sit-ups  . Fitness: Sub 20 DB Bent Row (15/25) for Snatches    Ansel   Juliana Victoria     Caleb ----------------------------------------------- Oly 7 pm BB Warmup then 1) Cln+FS+Jerk 3/65 3/70 3/75... Continue Reading →

Tuesday, July 7, 2015

Back Squat 5 x 3 @60-80%  *Start first set of 3 @60%, increase ea set, final set should be @80% . For Time: 30-20-10 KBS (35/55) Box Jumps (20/24) 200m run   

Monday, July 6, 2015

OH Lunges- (from rack, increasing weight over the 4 sets) -Record heaviest set 4 sets x 4 (Alt R + L=2) . "DT" 5 RFT  12 Deadlifts  9 Hang Power Cleans 6 Push Jerks  Rx (105/155), Sc1(55/75), Sc2(75/115) . **In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009. ... Continue Reading →

July 4 schedule

We will have regular class schedule this weekend.  Saturday, July 4th - 8:00 & 9:00am Sunday, July 5th - 10:00-11:00 Open Gym

AFriday, July 3, 2015

10 rds 50m swim (Adv-100m) 10 Goblet Squats (35/55) 10 KBS  . Or . 10 rds 200m run 10 Goblet Squats (35/55) 10 KBS     Oly 6pm WARMUP then 1) Hang Snatch *no footwork Work triples up to 70% Then 3x1/80 2) 2 Cleans EMOM 10 3 sets/115 3 sets/125 3 sets/135 1 set/... Continue Reading →

Thursday,July 2,2015

For time: 3 rds 400m run 10 Push Press (65/95)  10 T2B 10 Burpees ------Rest 3 minutes----- 3 Rds 25m Walking Lunges 25m Broad Jump 50m Sprint      

Wednesday, July 1 2015

Back Squat 5 x 3 @60-80%  . 21-15-9-15-21 Wallball (14/20) Deadlift (135/185) 200m . FitnessOption: DB RDL (25/35) in place of Deadlifts     Oly 7pm Warmup Sotts press (fr rack) 4x4 5sec pause BS 3x2  1) 3pos Cln *Top down Work up to 75-80% 6x1 2) 2FS+jerk 3/65% of CnJ 3/75 3x1/80 3) KB or... Continue Reading →

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